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 )
DB Incline Chest Press x10
DB Glute Bridge x10
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
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 Hip Thrust x10
Seated Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB Front Raises x10
Side Lying Banded Abduction x10/10
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
DB Glute Bridge x10
Single-Arm Cable External Rotation x10/10
1:00 rest – 3 Sets

🟪 UPPER — PUSH

Week 1 + 3

Block 1 – Mobility + Activation

• Wall Angels – 10
• Half-Kneeling T-Spine Rotation – 6/6
• Incline BB Pushup ( slow eccentic) 5
1 Set

Block 2 – Primary Push

• Incline DB Bench Press – 10
• DB Front Raise– 12
1:00 rest × 3 Sets

Block 3 – Vertical Push

• Seated DB Shoulder Press (neutral grip) – 8–10
• Standing Cable Chest Press - 10
1:00 rest × 3 Sets

Block 4 – Push Capacity
• Dead Bug – 8/8
• BB Push-Ups - 10
30s rest × 3 Sets

Block 5 – Triceps + Shoulder Health

• Cable or Band Tricep Pushdown – 12
• DB Lateral Raise – 10
1:00 rest × 2 Sets

🟦 UPPER — PULL

Week 2 + 4

Block 1 – Mobility + Activation

• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• T spine rotation x10/10
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest-Supported DB Row – 10
• Cable Rope Face Pull – 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Pull + Stability

• SA Cable Lat Pulldown – 8–10
• Half-Kneeling Pallof Press – 10/10
1:00 rest × 3 Sets

Block 4 – Pull/Arms

• Cable Pronated Rows – 10
• DB Hammer Curl – 12
30s rest × 3 Sets

Block 5 – Arms

• DB Alternating Curl – 10/10
• Cable Reverse Fly – 10
1:00 rest × 2 Sets