Nancy Tsounis

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
T-Rotations x5 Each
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge Holds 30-45 seconds
Banded Frog Stance Pull Apart x10
Bodyweight Good Morning x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Cable* Kickback x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Chest Press (Neutral Grip) x10
Chest-Supported Row x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Push-Ups on Dumbbells or BB Push-Ups x10
Hamstring Walkouts x10
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band or Dowel Flossing x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Front Squat or Goblet Squat x8–10
Half-Kneeling Cable or Band SA Lat Pulldown x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
TRX Row (Feet-Elevated Option) x10
DB Split Squat or Bulgarian Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
DB Speed Box Squat x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Band Clamshells x10/10
Glute Bridge ISO Hold 30s
1 Set

Block 2 – Glute + Lunge Strength
Cable Step up x10
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
Half-Kneeling DB Arnold Press x10/10
TRX High Row or Face Pull x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
Banded Clamshell Hold 30 s
1:00 rest – 3 Sets
PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 GB Squat 13,13,13 3x10
Week 2 SL DB Split Squat 5,5,5 3x10 / per side
Week 3 GB Squat 13,13,18 3x10
Week 4 SL DB Split Squat 8,8,8 3x10/10 Right Quad painful**switched to DB step ups
Step Ups 2,2,2 3x10/10
Box Speed Squat 8,8,10 3x10
Reverse Lunge 10,10,10 3x10/10
Goblet Squat 13,18,18 3x10
SL DB Split Squat 12 3x10/10
Box Speed Squat 12 3x12
DB Reverse Lunge 12 3x10/10



PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Incline chest 8 LBS 2 x10
Week 2 DB Chest Press 8LBS 3x10
Week 3 Arnold Press 8 LBS 3 x10
Week 4 DB Chest Press 10,10,10 3x10
Kneeling Arnold Press 8, 8,8 3x10/10
DB Chest Press 10,12,15 LB 1x12, 1x10,1x8
Kneeling Arnold Press 10 3x12
DB Chest Press 12,15,15 2x10, 1x13



PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Chest supported row 8Lbs 3x10
Week 2 SA Lat Pulldown 2,2,2 3x10
Week 3 DB Chest support row 10,10,10 3x10
Week 4 SA Lat Pulldown 2,2,3 3x10
SA Lat Pulldown 2,3,3 3x10/10
Chest Support Row 12,15,15 1x12 2x13


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 8 LB 2 x 10
Week 2 DB RDL 5 LBS 3x10
Week 3 Cable Step ups 2,2,3 3 x10
Week 4 DB RDL 8,10,10 3x10
Cable Pull Through 3,4,4 3x10
DB RDL 10,15 2x10, 1x10
Cable Step up 3,4,4 3x10/10
Cable Pull Through 4 3x10
DB RDL 12,15,15 3x10
Cable Kick Back 2 3x10/10


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 KB Swing 9,13,18 3x11
Week 2 Glute Bridge Hold 20,20,20 3x1 min
Week 3 Glute Kickback 3 3x10
Week

Gun Show :10
Cardio Day: 30 mins: 3 Rounds plus 15 CAL
20LB Farmers Carry