Tammy Komchar

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Lying Knee-to-Chest Stretch – 10 Breaths Each Side
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge x10
Banded Clamshells x10/10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB RDL x10
DB Incline Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral Focus)
DB Flat Chest Press x10
DB SL RDL x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Glute Bridge with Band
DB Chest Flys x10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Hip 90/90s x6/6
Half Kneeling Quad Stretch x30s/30s
Rack-Supported Deep Squat Hold 40s–1min
1 Set

Block 2 – Primary Strength (Squat + Row)
DB Front Squat
DB Chest-Supported Rows x10
DB Calf Raises x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior + Lateral Chain)
Goblet Squat x10
SA Cable Row Pronated x10/10
Banded Crab Walks x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability Holds
DB Split Squat x10/10
Cable Supinated Pulldown x10/10
1:00 rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
Seated figure 4 Stretch x30s/30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge x10
Hip Thrust Warm-Up x10
1 Set

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

Block 4 – Secondary Strength (Lunge + Shoulder)
SL DB Glute Bridge x10/10
DB Half Kneeling arnold Press x10/10
1:00 rest – 3 Sets

Block 5 –
DB Banded Good Morning (Band Around Hips + Rack) x10
DB Lateral Raises x10

5 Minute Moderate Intensity Cool down

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Front Squat

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Shoulder Press 12,12,15 1x10,1x15,1x10

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


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Hip Thrust 25,25,30 3x10
SL Hip Thrust 25 3x10/10