Terri

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• TRX Pec Stretch + OH Angels – 10
• Standing T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Band Paloff Press x10/10
• Seated Block Adductor Squeeze – 30s
• RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
• DB RDL – 10
• DB Incline Chest Press – 10
1:00 rest — 3 Sets

Block 4 – Push / Pull
• DB Banded Good mornings x10
• DB Chest Fly x10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB Plank Shoulder Taps – 10/10
• BB Push-Ups – 10
• Crab Walk Countdown No Band– 6 → 1
2 Sets

Anaerobic Push


⬜ SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Band Flossing – 10
• Hip CARs + Swings – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Deadbug x10/10
2 Sets

Block 3 – Squat + Row
• Seated SL Knee Extensions x10/10
• SA DB Row (Elbow bench-supported) – 10/10
1:00 rest — 3 Sets

Block 4 –
• Cable Row (supinated) – 10
• DB Farmer’s March – 10/10
30s rest — 3 Sets

Block 5 -
• Cable Row Pronated x10/10
• Dowel Sit to Stand x10
1:00 rest - 2 Sets

Gunshow Finisher

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
1 Set

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

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

Block 4 – Secondary Strength (Lunge + Core)
Side Lying Band Abduction x10/10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Single-Arm Cable External Rotation x10/10
1:00 rest – 2 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Step Ups 10 3x10/10
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Shoulder Press 5 3x10
Week 2 DB Arnold Press 5 3x10
Week 3 DB Shoulder Press 8 3x10
DB Arnold Press 8 3x10
Week 4 Incline Chest Press 8 3x10
DB Chest Fly 5,5,8 3x10 *Standing*
Incline Chest Press 8

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA DB Row 10 3x10/10
SUP Cable Row 2.5 3x10/10
Week 2 SA DB Row 12 3x10/10
SUP Cable Row 2.5,3,3 3x10/10
Week 3 Supported Row 12 2x10/10, 1x12/12
SUP Cable Row 3,3,4 3x10/10
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 RDL 15 3x10
Week 2 RDL 15 3x10
Week 3 RDL 15 3x10
Week 4 RDL 12 3x10
RDL 12 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Glute Bridge 10,12,12 3x10
Week 2 Hip Thrust 12 3x10
Week 3 Good Mornings 12 3x10
Week 4

DB Farmers March 10 3x10/10
DB Farmers March 12 3x10/10
DB Farmers March 15 3x10/10