Roxanne Holtslander

🟩 HINGING AND PRESSING

Week 1 +3

Block 1 – Mobility & Prep
• Groin rockers + Thorasic Rotations - 10 each
• Cat + Cow - 10
• Standing Hamstring swoops - 10/10
1 Set

Block 2 – Core & Glute Activation
• Deadbug - 10/10
• Figure 4 Glute Bridge - 10/10
• Dowel Goodmorning ( Dowel on back) - 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
• DB or BB Romanian Deadlift (slight pause at shin) – 10
• Standing SA Cable Chest Press (rotational stance) – 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
• DB Chest Press on bench- 10
• Seated Cable High Row (bench-supported) – 10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
• Incline Push-Up (bench) – 8–12
• DB Glute Bridge - 12
1 min rest × 3 Sets

Anarobic Push

🟥 SQUATTING AND PULLING

Week 1 +3

Block 1 – Mobility & Prep
• Half Kneeling Quad Stretch x30s/30s
• Seated 90/90 Hip Rotation – 6/6
• Rack Assisted Deep squat hold - 30s
1 Set

Block 2 – Activation
• Deadbug Banded – 8/8
• Banded Clamshells - 10/10
1 Sets

Block 3
• DB Goblet Squat – 10
• Cable Row (Pronated Grip) – 10
1 min rest × 3 Sets

Block 4
• DB Front Squat 10/10
• DB Elbow Supported Row - 10
1 min rest × 2 Sets

Block 5 –
• Cable Pull Down -10
• Rack assisted Split Squat -10/10
1 min rest × 2 Sets

Gunshow
( Bicep + tricep)

🟦 THRUSTING AND OVERHEAD PRESSING

Week 1+3

Block 1 – Mobility & Prep
• TRX Chest Stretch w/ overhead Angels - 10
• Cat–Cow → Rotational Reach Under – 5/5
• Half Kneeling Hip flexor and Quad stretch - 20s/20s
1 Set

Block 2 – Glute & Core Activation
• Banded Glute Bridge w/ 5s ISO every rep - 10
• Birdogs w/ Crunch - 10/10
• Hip Thrust Warm-Up - 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
• DB/ BB Hip Thrust (controlled 2s at top) – 10
• Standing DB Shoulder Press ( wide) - 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
• DB/BB B-Stance Hip Thrust – 10/10
•Alternating DB Lateral Raise - 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
• Frog Pumps - 20
• Side planks - 15s/ 15s
30s–1 min rest
PROGRESS TRACKING

🟪 DAY – Glutes & Hamstrings

Block 1 – Warm-Up / Mobility
Standing T-Rotations x10/10
Banded Lateral Walks (low + athletic) x12/12
Banded Glute Bridge x 20
1 Set

Block 2 – Strength 1

DB RDL x 6-10
Barbell or DB Hip Thrust x 6-10
Standing Pallof Press w/ Step-Out x 10/10

1:00 rest – 3 Sets

Block 3 – Plyo + Unilateral Circuit

B-stance Hip Thrust x10/10
DB Glute Bridge x 6-10
Reverse Lunge x 6-10
1:00 rest – 3 Sets


Block 4 – Core + Booty Finisher (5 min)
5 - Minute AMRAP
KB Swings – 15
Plank DB Pull-Throughs – 10/10
Bicycle Crunches – 20/20

🟩 SQUAT FOCUS


Block 1 – Mobility + Prep
• Standing Hip CARS + Swings – 10/10
• Rack-Supported Deep Squat – 30s
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat + Core
• Goblet or BB Back Squat x 6-10
• Split Squat x 6-10
• Cable Palloff Press x 8-10
1:00 rest × 3 Sets

Block 3 –
• DB Front Squat x 6-10
• Bulgarian Split Squat x 6-10
1:00 rest × 3 Sets

Block 4 – Lower Leg Strength
• Calf raises x 20
• Air Squats (fast) x 20
30s rest × 3 Sets

Block 5 – Conditioning + Carry
• Plank x 30 seconds
• DB Walking Lunges x 8/8
1:00 rest × 3 Sets

⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Steady-State Cardio (bike, row, or walk)

Block 2 – Standing Mobility
• Standing Shoulder CARs – 10/10
• Standing Hip CARs – 10/10
• Standing Torso Rotations – 10/10
1 Set

Block 3 – AMRAP 2 (10 Minutes)
• 10 Cal Ski Erg
• DB Farmer Carry (To front door and back)
• Standing Pallof Press w/ Rotation – 10/10

Block 4 – Standing Core / Conditioning
• Standing Cable Wood Chop – 10/10
• DB March (core brace) – 30s
• Low Plank – 30s
1:00 rest × 3 Sets

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 GB Tempo Squat (3-1-1) 13, 13,13 3x10
Week 2 DB Goblet Squat 12,15 LB 1x12,2x10
Week 3 DB Front Squat 10,12,15 LB
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Standing Shoulder Press 8 LB 3x10
Week 2 DB Lateral Raise 5 LB 3x10
Week 3 Standing SH Press 8, 8,8 LB 3x10
Week 4 SA Lat Raise 8,8,8 LB 3X10
Week DB Front Raise 5, 8 LB 1x12, 2x 10
Week DB Lat Raise 8 LB 3x10
SA Cable Chest Press 2,3, 2 3x10/10
Chest Press 10,10,10 3x10
SA Cable Chest Press 2.5,3,3 3x10/10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Row Pronated 3,4 1x12,2x10
Week 2 DB Elbow Supported row 15,20 LB 1x12,2x10
Week 3
Week 4

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

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 10 LB 10 x 3
Week 2 B-Stance DB Thrust 10 LB 10 x 3
Week 3 DB Hip Thrust 25, 26,26 3x10
Week 4 B-Stance DB Thrust 25, 25, 25 3x10
Week Hip Thrust DB 20, 30,30 1x12, 2x10
Week B stance Hip Thrust 20, 25, 25 2x10, 1x10
DB Glute Bridge 30, 30, 35 3x10