Rayna Ringer

🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Pec Stretch + Angels – 10
• Cat + Cow – 10
• BB Push Ups x10
1 Set

Block 2 –
• DB Incline Chest Press – 10
• Cable External Rotation x8
1:00 rest × 3 Sets

Block 3 – Row + Chest Fly
• Chest-Supported DB Rows – 10
• SA Cable Pec Fly (hinged) – 10/10
1:00 rest × 3 Sets

Block 4 – Push-Up + Row Capacity
• DB Flat Chest Press – 10
• Cable Rows (neutral grip) – 10
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – x10/10
• SA Cable OH Triceps Extension – 10/10
1:00 rest × 2 Sets

Anaerobic Push Finisher


🟩 LOWER —

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Half Kneeling Hip Flexor Stretch - 30s/30s
1 Set

Block 2 –
• Goblet Squat x 8
• DB Hip Thrust x10
1:00 rest × 3 Sets

Block 3 –
• DB Front Squat x10
• DB Glute Bridge x10
1:00 rest × 3 Sets

Block 4 –
DB RDL x10
Side Lying Band Abduction
2 Sets


🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Band or Dowel Flossing – 10
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Cable Pull Down - 10
• Seated Shoulder Press – 10/10
1:00 rest × 3 Sets

Block 3 –
• Bent-Over Row – 10
• Cable Palloff Press - 10/10
1:00 rest × 3 Sets

Block 4 – Overhead Strength + Triceps + Biceps
• DB Arnold Press x10
• DB Bicep Curl
• Cable Triceps Extension – 10
1:00 rest × 2 Sets

Block 5 – Conditioning + Core
• AirBike – 1:00
• Plank – 40s
1:00 rest × 2 Sets



PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Front Squat x2 10 LB 3x10
Week 2 DB Goblet Squat 20 LB 2 x10
Week 3 Single Leg SS (Band) 10 LBS 3x10
Week 4 Goblet Squat 18,22, 22 3x10
Goblet Squat 22 3x10
Split Squat 12 3x10/10
Week 5 Goblet Squat 22,26,26 3x10
Bul Split Squat 10 3x8/8
DB Front Squat 12,15 2x10,1x10
Goblet Squat 26,30,30 3x10
DB Front Squat 15 3x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Squeeze Press 10 LBS 2x10
Week 2 DB Shoulder Press 10 LBS 3x10
Week 3 Cable Chest Fly SA 3 3x10
Week 4 Shoulder Press 10 LB 3x12
Sh Press 15,15,15 3x10
DB Squeeze Press 10,10,10 3x10
Seated DB Shoulder Press 12 LB 3x10
Seated DB Arnold Press 12 3x10
Sh Press 15 3x10
DB Arnold Press 15 3x10
Incline Chest Press 15,20,20 3x10
Flat chest press 20,25 1x10,1x10
Seated DB Shoulder Press 15,20 2x10,1x10
DB Shoulder Press 20 3x10
DB Arnold Press 15

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Cable Lat Prayer 2 3 x 10
Week 2 SA Sup Cable Row 3 3 x 10
Week 3 DB Rows 20 LB 3 x 10
Week 4 Hammer Curl 10, 20 LB 1 x 25, 2x10
Week 6 SA Cable Row 3 3 x10
SA Lat Prayer 2,2,2 3x12/12
Chest Support Row 15 3x10
SA Cable Pulldown 4,4.5 1x10,2x10
SA DB Row 20 LB 3x10
Rope Triceps Extension 3,3.5 1x10,2x10
Rope Pulldown 5,6,7 3x10
SA DB Row 20 LBS 3x10/10
SA Bent over Row 20,25 1x12,1x10
Chest Support Row 15 3x10
SA Cable Row 3,4,4.5 3x10/10
SA Tri Extension 2
Bicep curl 15 2x10


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 8 LBS 3 10
Week 2 DB RDL 12, 15, 20 LBS 3x10
Week 3 DB RDL 20, 20,25 3x10
Week 4 DB RDL 20,25,25 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 20 LBS 3x10
Week 2 Glute Bridge w BAND 30,35,35 LBS 3x10 **changed to hip thrust for last set
Week 3 Glute Bridge wBand 35 3x10
Week 4 Glute Bridge wBand 30 3x20
DB Hip Thrust 30,35,35 3x10

Hammer Curl Max 15 LBSx15 x16x15
External Rotation 2.5


Air Bike
2:43 20 CAL
2:26 20 CAL

Air Bike
2.26 20 CAL
2.18 20 cal



Wall sit:
27.40
34.19

38 sec
35.66 sec


Weighted Plank (15LBS)
36.77
39.37

46.99
45.75

CARDIO
25 AMRAP : 3 Rounds plus 1 CAL on Air bike :)