Nikki Wocks

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat-Cow x10/10
Groin Rockers + T-Rotations x10/10
Seated Figure-4 Hip Stretch x30s/30s
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Frog Pumps + Glute Bridge x12/12
Foam Roller RDL Warm-Up x10
1 Set

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

Block 4 – Secondary Strength (Press )
DB Frog Pumps x10
DB Chest Fly x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
Hamstring Walkouts x10
BB Push-Ups (3s Eccentric) x10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 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
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Squat x10
Cable Row (Pronated) x10
Glute Bridge ISO Hold 40s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
Rack assisted Split Squat x10/10
Split-Stance SA DB Row (Bench Supported) x10/10
DB Front Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability
Cable Reverse Fly x8/8
Low Plank – Max Hold
1:00 rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dowel or Band Flossing x10
BB Scap Pushups x10
Seated Figure-4 Hip Stretch x30s/30s
1 Set

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

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

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

Block 5 – Accessory
Glute Bridge Holds x40s
DB Lateral Raises x10
1:00 rest – 2 Sets