Sheila Shumay

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
1 Set

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

Block 4 – Secondary Strength (Press + Glute)
SA Cable Chest press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
SL DB RDL x10/10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Band Flossing x25 s
Hip CARS + Hip Swings x5/5
Half-Kneeling Hip Flexor Stretch x20s/20s
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
TRX Supported Squat (3 sec eccentric) x10
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat x10
Cable Row (Supinated) x10
Plate Elevated Calf Raises x15
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
DB Front Squat x10
Cable Reverse Flys x10
Cable Row Pronated x10/10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
Banded Clams x10/10
Cable Paloff Rotation x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB Hip Thrust x10/10
Seated Shoulder Press x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB Hip Thrust x10
DB Front Raises x10
Standing Single-Leg Band x10/10
1:00 rest – 3 Sets

Block 4 –
DB Glute Bridge x10
Low Plank 30s
DB Lateral Raises x10
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 10 LB 3x10
Week 2 Goblet Squat 13,13,13 3x10
Week 3 SL Split Squat rack assisted 10,10,10 3x10
Week 4 Goblet Squat 13, 18,18 3x10
Goblet Squat 15,20 2x10,1x10
Split Squat 10 LB 3x10,
Goblet squat 20,25 1x10,2x10
Front Squat DB 12 3x10
Goblet Squat 22,26 2x10,1x10


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Shoulder Press 10,10,10 3x10
Week 2 DB SH Press 12,12,12 3x10
Week 3 DB Chest Press 12,12,12 3x12
Week 4 Seated Shoulder Press 12,15 2x10,1x10
DB Chest Press 12,15 LB 1x12, 2x10
DB Chest Fly 10 3x10
DB Shoulder Press 12 LB 3x10
DB Incline Press 12,15 1x10,2x10
Cable Chest Press 2.5,3 1x10,2x10
DB Chest Fly 10 2x10
DB Chest Fly 10,12 1x10,1x10
Shoulder Press 15 3x10
DB Front Raise 8,10,10 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Chest fly 8 LB 3 x 10
Week 2 Cable Chest Fly 2,2,2 3x10
Week 3 Cable Reverse Fly 2,2,2
Week 4 Cable Lat prayer 3,4 2x10,1x10
Sup Cable Row 4,5, 2x10,1x10
Pro Cable Row 3,4 2x10,1x10
Cable Reverse Fly 1,1.5 1x12,2x10
Sup Cable Pulldown 3.5,4.5
Sup cable Pulldown 4.5,5.5 2x10,1x10
Pronated cable row 3.5,4 1x10,2x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 8 LB 2 x 10
Week 2 DB RDL 10, 12, 12 3x10
Week 3 DB RDL 12,15,20 LB 1x10,1x10,1x8
Week 4 DB RDL 15,20 1x12,2x10
SL DB RDL 15,20 1x10,1x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 20 LB 2 x10
Week 2 DB SL Hip thrust 10LBS 3x10
Week 3 SL DB Abduction 10,10,10 3x10
Week 4 SL Hip Thrust 15, 20,20 3x10/10
SL DB Abduction 20,20,20 3x10/10
DB Glute Bridge 20,20,20 3x12
Staggered DB or BB Hip Thrust 20 LB 3x10
DB Hip Thrust 25,30 2x10,1x10
DB Glute Bridge 20,25 LB 1x10,2x10
Staggered DB SL Hip Thrust 20,25 LB 1x12,
DB Hip Thrust 25,35 1x12,2x8
DB Glute Bridge 20,25
DB Hip Thrust 30,35,35 3x10
SL Hip Thrust 25 3x10
DB Hip Thrust 30,35,35 3x10
DB Glute Bridge 35 3x10