Shereen McCarthy

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x10/10
Banded Clamshell x10/10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Chest Press x10
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Fly x10
DB Banded Good mornings Band on rack and hips x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 3 sec eccentric x10/10
Glute Bridge Hold x40s
30s rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip CARS+Swings x5/5/5/5
Hip 90/90s x5/5
Hip Flexor stretch x30s/30s
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Squat x10
Cable Rope Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
Chest Supported DB Row x10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
Cable Row Neutral ISO x10/10
Front Squat x12
1:00 rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Banded Clamshells x10/10
Hip Thrust w/ 3s ISO x10
1 Set

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

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
Side Lying Band Abduction x10
DB Lateral Raises x10
1:00 rest – 2 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
DB Deadbugs x10/10
1 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Incline Chest Press 15
Week 2 DB Chest Fly 10,12,12 3x10
Week 3 Arnold Press 12 3x10
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 RDL 20
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Glute Bridge Hold 25 3x10
Week 2 DB Hip Thrust 30 3x10
Week 3
Week 4