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
DB Row (Chest Supported) x10
DB Rear Delt x10
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)
DB Hip Thrust x10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

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

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
DB Glute Bridge x10/10
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
Goblet Squat 20,25,25 3x10
Goblet Squat 20,25,30 3x10
DB Front Squat 12 3x15
Rack Assist SS 12 3x15/15
DB Front squat 15 3x10
DB Front Squat 15 3x10/10

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
Incline Chest Press 15 3x10
DB Shoulder Press 15 3x10
Incline Chest press 15,20 1x10,2x10
Incline Chest Press 15,20,20 3x10
Chest Fly 10,12,12 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
Cable Pronated Row 4,4.5,4.5 5.5 3x10
Bench Support Row 15,20,20 3x10/10
Cable Pronated Row 4.5,4.5, 5 3x10/10
Bench Support Row 20 3x10/10
Cable Pronated Row 4.5,4.5,5 3x10/10

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 RDL 20,20,25 3x10
Week 4 RDL 20,25,30 3x10
RDL 25,30,30 3x10
RDL 15,20,20 3x10 ;;

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
SL DB Hip Thrust 25,30 3x10/10
DB Hip Thrust 30,35 1x10,2x10
SL DB Hip thrust 30,35 1x10, 2x10