Lumi

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Standing T-Rotations x10/10
Standing Shoulder CARS x10/10
Seated Figure-4 Hip Rocks x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Banded Clamshell
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB RDL x10
Staggered Single-Arm Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Banded RDL (Band on Rack and Hips) x12
Side Lying band abduction
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Rack Supported Deep Squat x30s
Seated Figure-4 Hip Stretch x30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
1 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet Squat x10
Cable SA Pulldown Supinated x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
Cable Row (Pronated) x10
DB Front Squat x10
1:00 rest – 3 Sets

Block 5 –
DB Elbow Supported Row x10
Rack Assisted Split Squat
Calf Raises x20
Sets: 2

Finisher Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
BB Pushups x10
Seated Figure 4 Hip Stretch x30s/30s
1 Set

Block 2 – Core + Glute Activation
Deadbug Banded
Banded Clamshells (3s ISO + 10 Reps Each Side)
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Hip Thrust x10
Seated DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
DB SL Glute Bridge x10/10
DB Seated Arnold Press x10
1:00 rest – 3 Sets

Block 5 –
Side Lying Band Abduction x10/10
External Rotations x10/10
1:00 rest – 2 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Goblet Squat 12

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Incline db Chest Press 8 3x10
flat db chest press 8 2x10
cable chest press 2.5 3x10
DB Shoulder Press 8,10 2x10,1x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 10,12,15

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Glute Bridge 15 3x10
DB Hip thrust 15 3x10
DB Glute Bridge 15


30 Min AMRAP 3 Rounds plus 20 dead bugs