Mona Layden

🟩 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
RDL Warm-Up x10
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
Barbell Push-Up (3s Eccentric) x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Banded RDL (Band on Rack and Hips) x12
Band Paloff Press x10/10
1:00 rest – 2 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
Plank x30s
2 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet Squat x10
Cable Single-Arm Row from Split Stance x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
Cable Row (Pronated) x10
Rack Assisted Split squat x10/10
Plate Calf Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

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

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

Block 3 – Primary Strength Thrust
DB Hip Thrust x10
DB Seated Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press)
DB Glute Bridge x10
DB Front Raises x10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Shoulders
Half-Kneeling Single-Arm Arnold Press x10/10
External Rotation x10/10
1:00 rest – 2 Sets

Core Finisher -
Plank x40s
DB Deadbug x10/10
Side Plank x25s/25s
Paloff Press Rotation x10/10







GUNSHOW 10LBS Hammer curls
SA BICEP curls
Tricep Dips