Suzie

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10
Seated Figure 4 Stretch x30s/30s
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
1 Set

Block 3 –
DB RDL x10
Side Lying Single-Leg Band Abduction x12/12
30s rest – 3 Sets

Block 4 –
DB Chest Press Incline x10
DB Glute Bridge x10
30s rest – 3 Sets

Block 5 –
SA Cable Chest Press x10/10
Banded Glute Bridge March x10/10
30s rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip CARS x5/5/5/5
Hip 90/90s x5/5
Band Flossing x10/10
1 Set

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

Block 3 –
Cable Row (Pronated Grip) x10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 –
Cable Pulldown x10/10
DB Front Squat Squat x10
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
Banded Hip Thrust w/ 3s ISO x10
1 Set

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

Block 3 –
SL DB RDL x10/10
Cable External Rotation x10/10
1:00 rest – 3 Sets

Block 4 –
DB Glute Bridge x10
Seated Arnold Press x10
1:00 rest – 2 Sets

Block 5 – Finisher / Core
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Cable Paloff Rotation x10/10
2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Goblet Squat 12,15 3x10
Goblet Squat 15,20,20 3x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Incline Chest Press 10,12 1x10,2x10
SA Cable Chest Press 2.5,3 1x10,1x10
Arnold Press 10,12 3x10
DB Incline Chest Press 10,12,12 3x10
SA Chest Press 2.5,3,3.5 3x10/10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Cable Lat Prayer 2, 2.5,2.5 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 10,12,15 1x10,1x10,1x10
DB RDL 12,12,15 3x10
DB RDL 15 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Glute Bridge 12, 15 1x10,2x10
DB Hip Thrust 15,20 3x10
DB Glute Bridge 15 3x10