Michelle Newman

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
Cat–Cow → Child’s Pose | 5 cycles
Half-Kneeling T-Spine Rotation | 6/6
Standing Hamstring Scoop | 10/10
1 Set

Block 2 – Core & Glute Activation
Deadbugs w/ Band Pull-Apart | 5/5
Banded Glute Bridge March | 10/10
Light DB RDL Warm-Up | 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB RDL | 10
SA Cable Chest Press | 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Incline DB Press (slow eccentric 3-1-1) | 10
DB Glute Bridge x10
1 min rest × 3 Sets

Block 5 –
BB Push-Up | 8–10
DB Front Raises x10
1 min rest × 2 Sets

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility & Prep
Scarecrows + Wall Angels | 10/10
Seated Figure-4 Stretch | 30 s / 30 s
Deep Squat (Rack Assisted) | 30 s
1 Set

Block 2 – Activation
Deadbugs w/ Band Pull-Apart | 5/5
Banded Clamshells | 12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat | 10
Cable Row (Supinated Grip) | 10
1 min rest × 3 Sets

Block 4 – Accessory / Lower Strength
DB Front Squat Squat | 8/8
Cable Face Pulls x10
1 min rest × 3 Sets

Block 5 – Core Finisher/Arms
Plank 30 s
DB Farmers March | 30 s
Bicep Curl x10
Hammer Curl x10
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
TRX Pec Stretch | 30 s
Cat–Cow → Thread-the-Needle | 5/5
Seated Figure-4 Hip Rock | 10/10
1 Set

Block 2 – Glute & Core Activation
Glute Bridge w/ Band Abduction | 15
Deadbugs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Hold at Top) | 10
DB Overhead Press | 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
Staggered DB Hip Thrust | 10/10
Half-Kneeling SA DB Shoulder Press | 10/10
1 min rest × 2 Sets

Block 5 – Accessory / Glute Finisher
Banded Glute Bridge | 20
Side-Lying Banded Hip Abduction (Straight Leg) | 10/10
30 s rest – 1 min x 2 sets
PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Front Squat 10 LB 3x10
Week 2 DB Split Squat 8 LB 3x10
Week 3 DB Split Squat 10,10,10 3x10/10
DB Front Squat 10,10,10 3x10
DB Front Squat 10,12,15LB 1x12,1x12,1x8
DB Split Squat 10,12 LB 1x10,2x10
DB Goblet Squat 13 LB 3x10
DB Front Squat 12 LB 3x10
DB Goblet Squat 12,15 2x10,1x10
DB Front Squat 10,12 1x10,2x10
Goblet Squat 13,13,18 3x10
DB Front Squat 12,15 3x10
Goblet Squat 13,18,18 3x10
Goblet Squat 20 3x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Chest Press 8 LB 2x10
Week 2 DB Chest Press 8 LB 2x10
Week 3 Cable SA Chest Press 2,2,2 3x10
Week 4 DB SH Press 10,10,10 3x10
DB SH Press 10,10,10 3x10
DB SA SH Press 10,10,10 3x10/10
DB Overhead Press 10,12 LB 1x12,2x10
SA Kneeling Shoulder Press 10 3x10
Cable SA Chest Press 2,3,3, 3x10/10
DB Chest Press 10,10,12 3x10
Seated Shoulder Press 8,10 1x10, 2x10
Kneeling SA Arnold Press 10 LB 3x10
DB Chest Press 10,10,10 3x10
Cable Chest Press 2,2.5 2x10,1x10,
Incline DB Press 10,12 1x10,2x10
DB Front Raise 8 2x10
Cable Chest Press 2.5 3x10/10
Incline DB Press 10,12,12 3x10
DB Front Raise 8 3x10
DB Overhead Press 12,12,15 3x10
SA Chest Press 2.5,3,3 3x10/10
DB Front Raise 8 3x10
DB Shoulder Press 12 3x10
DB Overhead Press 12,12,15 3x10
SA Shoulder Press 10,10,12 3x10/10
SA Chest Press 3 3x10/10
Incline DB Press 12 3x10
DB Front Raise 8 2x10
SA Cable Chest Press 3 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Cable Pull down 4 3x10
Week 2 SA Cable Row 3 3x10
Week 3 Cable Rope Face Pulls 3 3x10
Week 4 SA Cable Row 2,3,3 3x10/10
SA Sup Cable Row 2,3,3.5 1x12,1x10,1x10
Rope Face Pull 3.5,4 1x12,1x10,1x10
SA Sup Row 3,3.5,3.5 3x10/10
Rope Face Pull 3.5,4,4 3x10
SA Sup Cable Row 3,3,3.5 3x10/10
SA SUP Cable Row 3.5,4,4 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 8 LB 2x10
Week 2 DB RDL 8, 10, 10 3x10
Week 3 DB RDL 10,15,15 3x10
Week 4 DB RDL 15 3x10
DB RDL 12,15 1x12,2x10
DB RDL 12 3x10
DB RDL 15 3x10
DB RDL 15,20 1x10,2x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 10 LB 3x10
Week 2 DB Glute Bridge 10 3x10
Week 3 DB Glute Thrust 12,12,12 3x10
Week 4 SL Hip Thrust 10,10,10 3x10/10
DB Hip Thrust 15,20 LB 2x10, 1x8
Staggered DB Hip Thrust 10,12 LB 1x12, 2x10
DB Hip Thrust 15,20 LB 1x10,2x10
Staggered SL DB Hip Thrust 20LB 3x10
DB Glute Bridge 15,20 1x10,2x10
DB Glute Bridge 15 3x10
DB Hip Thrust 25 3x10
DB Hip Thrust 25 3x10
SL Hip Thrust 20 3x10/10
DB Glute Bridge 25 3x10
Db Glute Bridge 25

DB Farmers March 10,10,10 3x30 sec