Shannon Kwasnycia

🟩 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 + Core)
DB or BB RDL x10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
Single-Arm Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning
BB Scap Push-Ups x10
Crab Walk Countdown x6 → 1
2–3 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

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

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells w 5 ISO Hold x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Single-Arm Elbow-Supported DB Row x10
Y-T-W (Bench) x10/10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Carry
Cable Row (Supinated) x10
DB Farmers March x10/10
Goblet Squat x10
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
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells ISO HOLD 5sec x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Bridge or Hip Thrust x10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
TRX or DB Lateral Lunge x10/10
Banded Step-Outs 30 s / 30 s
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Shoulder Press x10
Single-Arm Band External Rotation x10/10
1:00 rest – 3 Sets