Monique Russo

🟩 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
Glute Bridge March | 10/10
Dowel or TRX RDL Warm-Up | 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL | 10
SA Band or 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
Cable Pulldown| 10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
BB Deficit Push-Up | 8–10
TRX Row (Neutral Grip) | 10
1 min rest × 3 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 Front Squat | 10
Cable Row (Supinated Grip) | 10
1 min rest × 3 Sets

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

Block 5 – Core Finisher
Plank Shoulder Tap | 10/10
DB Farmers March | 30 s
1 min rest × 2 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)
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 × 3 Sets

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

🟪 UPPER — PUSH

Week 1 + 3

Block 1 – Mobility + Activation

• Wall Angels – 10
• Half-Kneeling T-Spine Rotation – 6/6
• Incline BB Pushup ( slow eccentric) 5
1 Set

Block 2 – Primary Push

• Incline DB Bench Press – 10
• DB Front Raise– 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Push

• Seated DB Shoulder Press (neutral grip) – 8–10
• Standing Cable Chest Press - 10
1:00 rest × 3 Sets

Block 4 – Push Capacity
• Dead Bug – 8/8
• BB Push-Ups - 10
30s rest × 3 Sets

Block 5 – Triceps + Shoulder Health

• Cable or Band Tricep Pushdown – 12
• DB Lateral Raise – 10
1:00 rest × 2–3 Sets

🟦 UPPER — PULL

Week 2 + 4

Block 1 – Mobility + Activation

• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• BB Scap Push ups- 10
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest-Supported DB Row – 10
• Cable Rope Face Pull – 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Pull + Stability

• SA Cable Lat Pulldown – 8–10
• Half-Kneeling Pallof Press – 10/10
1:00 rest × 3 Sets

Block 4 – Pull/Arms

• Cable Pronated Rows – 10
• DB Hammer Curl – 12
30s rest × 3 Sets

Block 5 – Arms

• DB Alternating Curl – 10/10
• Cable Reverse Fly – 10
1:00 rest × 2–3 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Squat 10,20,20 3x10
Week 2 SL DB Split Squat 10,10,10 3x10 per leg
Week 3 DB Front Squat 20, 25,25 3x15
Week 4 DB Split Squat 10, 12,12 3x10/10
DB Front Squat

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Chest Press 10 LB
Week 2 Overhead Press 10 LB 3x10
Week 3 DB Front Raise 5, 8 1x10, 2x10
Week 4 Chest Press 12, 3x10
Shoulder Press 12 3x10
DB Overhead Press 10,12 1x12,2x10
Kneeling SA Shoulder Press 12 3x10
SA Cable Chest Press 3 3x10/10
DB Chest Press 15 3x10



PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

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


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 20, 25 LB 1x10, 2
Week 2 Staggered Hip Thrust 25 LB 3x10
Week 3 DB GB w/ Abduction 20,25, 30 3x10
Week 4 DB Hip Thrust 25,30 1x12,2x10
Staggered SL Hip Thrust 25 3x10

DB Farmers March 20LBS - 30 sec
DB Farmers March 25LBS - 30 sec x3