Shelley Teufel

🟩 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
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
Band Paloff Press x10
DB Chest flys x10
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
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
DB Front Squat x12
Cable Pronated Row x10/10
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
Seated Figure 4 Stretch
1 Set

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

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

Block 4 – Secondary Strength (Overhead Press)
SL DB Glute Bridge x10/10
Side Lying Band Abduction x10/10
1:00 rest – 3 Sets

Block 5 –
Banded Crab Walks x12/12
DB Glute Bridge x10/10
1:00 rest – 3 Sets