Rosalie Rapp

🟩 HINGING AND PRESSING
(Week 1 + 3)

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

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Chest)
DB RDL x10
SA Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + core)
DB Incline Chest Press x10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning
DB Glute Bridge x10
BB Push-Ups x10
Crab Walk Countdown x6 → 1
2 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core
Deadbugs w/ Band x8/8
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
DB Goblet Squat x10
Single-Arm Elbow-Supported DB Row x10
Cable Pronated Row x10/10
1:00 rest – 3 Sets

Block 4 –
DB Front Squat x10
Cable Row (Supinated) x10
DB Farmers March x10/10
30 s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

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

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

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

Block 4 – Secondary Strength
SL DB Hip Thrust x8/8
DB Front Raises x10
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Cable External Rotation x10/10
1:00 rest – 2 Sets

🟨 CARDIO + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Wall Scarecrows + Angels x10/10
Wall T-Rotations x10/10
Hip CARS + Hip Swings x10/10
1 Set

Block 2 – Conditioning (25-Minute AMRAP)
20 Cal Airbike
20 DB Farmers March
10/10 Downward Band Chops
20/20 Banded Crab Walks
200 m Row

Block 3 – Cool-Down / Stretch
Lying Banded Hamstring Stretch 30 s / 30 s

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 13LB 3 x10
Week 2 Goblet Squat 18, 18,18 3x10
Week 3 SL Lateral Lunge 10,10,10 3/10
Week 4 Goblet Squat 20,20,25 3x10
SL Lateral Lunge 12 3x10/10
Bulgarian SS 12,12,15 3x10/10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Y/W Raises 5 LB 3 x10
Week 2 Chest Press 10,10,10 3x10
Week 3 Arnold Press 12,12,12 3x10
Week 4 Incline Chest Press 12,15 1x10, 2x8
Arnold Press 10,12,12 3x10
Incline Chest Press 12 LB 1x12,1x10,1x10
SA Cable Chest Press 3 3x8
Arnold Press 12,15,15 1x10, 1x8, 1x9
SA Cable Chest Press 2.5,3, 2x10,1x10
Incline DB Chest Press 12,15 LB 1x12,2x10
Seated Shoulder Press 10,12,15 1x12,1x10,1x10
DB Front Raise 8 3x10
Seated Arnold Press 12 LB 2x10
Seated DB Shoulder Press 12,15 2x10,1x10
DB Incline Press 12,15,20 1x12,1x10,1x6
DB Front Raise 8,12 1x10,2x8

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA DB Row 10, 20 LB 1x12, 2x10
Week 2 Sa Lat Prayer 2,2,2 3x10
Week 3 SA supported row 15, 15,15 3x12
Week 4 Cable pulldown 4,4,4 3x10
Week 5 SA Cable Prayer 3 3x10
SA DB Row 20 3x10/10
Rope Pulldown 4,5,5 3x10
Week 6 SA support Row 20 3x10/10
Week 7 SA SUP Row 3,4,4 3x10/10
Week 8

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10,20x5 10 x 5 ,20x5 10x5 3
Week 2 DB RDL 15,20,25 1x10, 1x10, 1x10
Week 3 DB RDL 15,20 LB 1x12, 2x10
DB RDL 15,20 LB 1x12, 2x10

THRUST (Glute Bridge / Hip Thrust Pattern)

Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 20,20,20 3x10
Week 2 DB Hip Thrust 20,25,25 3x10
Week 3 DB Hip Thrust w.Band 20, 25,25 3x10
Week 4 Db Glute Bridge 20,25 LB 1x10,1x10
DB Hip Thrust 25,30 LB 1x12,2x10
SL DB Hip Thrust 15 LB 3x10

DB Farmers March 25LBS 3x10/10