Sarah Guercio

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Hinged Pec Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Banded Clamshells x10
1 Set

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

Block 4 – Secondary Strength (Press Focus)
Low Plank Hold – Max Time
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10
DB Pec Flys fx10
2 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Half Kneeling Quad Stretch x30s/30s
Seated Figure-4 Hip Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Glute Bridge w/ 5s ISO Hold x10
1 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat x10/10
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
DB Front Squat x12
Cable Pronated Row
BW Rack Assisted Split Squat x15/15
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Glute Bridge x10/10
DB Shoulder Press x10/10
1:00 rest – 2 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Paloff press
1:00 rest – 2 Sets



PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 15,20,20 3x10
DB Front Squat 12 3x12
Rack assist SS 15 3x15/15
DB Front Squat 10,12,15 1x10,1x10,1x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Incline Chest Press 12 3x10
Chest Fly 10 2x10
Shoulder Press 12 3x10
Incline Chest Press 12,15,15 3x10
Chest Fly 10,10,12 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Bench Support Row 15,15,20 3x10
Week 2 Pro Row 2.5 3x10
DB Bicep curl 10,8 1x12,1x12
DB Hammer Curl 10,8 1x12,1x12
Cable Pronated Row 3.5,4 1x10,2x10

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

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Glute Bridge 25,30 3x10
Week 2 SL Hip Thrust 20,20,25 3x10/10
Glute Bridge 30,35,35 3x10 *With Band
Week 3
Week 4