Rob Hoefle

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Clamshells x10/10
Banded Glute Bridge x20
Dowel RDL Warm-Up x10
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 Focus)
DB Chest Fly x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Incline Squeeze Press x10
DB Deadbugs x10/10
2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip flexor stretch x25s/25s
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Pull)
TRX Heel Elevated Squat x10
Cable Row (Neutral) x10
Seated SL Knee Extensions x10/10
1:00 rest – 3 Sets

Block 4 –
DB Chest Supported Row x10
DB Farmer’s March x10/10
Rope Face Pulls x10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Barbell Push up x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

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

Block 4 – Secondary Strength (Overhead Press)
SL DB Glute Bridge x10/10
Half Kneeling single arm Arnold press x10/10
1:00 rest – 3 Sets

Block 5 –
DB Glute Bridge x10
SA Cable External Rotation x10/10
30s rest – 2 Sets