Nicole MacNeil

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute bridge x10
Banded Clamshells x10/10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Incline Chest Flyx10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 –
Plank on Bench Shoulder Taps x10
Banded DB Good mornings x10 (Band on rack and Hips)
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Band Flossing x25s
Hip CARS + Hip Swings x5/5
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
2 Sets

Block 3 – Primary Strength (Squat + Pull)
Heel Elevated Goblet Squat x10
Cable Pulldown (Supinated) x10
SL DB RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
Cable Pronated Row x10/10
DB Front Squat x10
Elbow Supported DB Row x10/10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB Hip Thrust x10/10
Seated Shoulder Press x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB SL Glute Bridge x10
Half Kneeling SA Arnold Press
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Side Lying Band Abductions x10/10
DB RDL x10
DB Lateral Raises x10
1:00 rest – 2 Sets



PROGRESS TRACKING

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


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Seated DB Shoulder Press 12,15 1x15,2x10
Cable Chest Press 2.5,3.5 1x10,2x10
Incline Press 12,15,15 3x10
DB Arnold press 12 3x10
DB Lateral Raise 8 2x10
Incline Chest Press 15,20,20 3x10
Incline Chest Fly 15 3x10


PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Rope Face pulls 3.5,5 1x12,2x10


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 15,20,20 3x10
DB RDL 20,25 1x10,1x10
DB RDL 20,25,30 3x10
DB Good Mornings 20,30 2x10



THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Hip thrust 25,30 1x10,2x10
SL DB Glute bridge 20,25 2x10,1x10
DB Glute Bridge 35 3x15