Terri Verigin

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• Standing T-Rotations – 10/10
• Standing Shoulder CARs – 10/10
• Seated Figure-4 Hip Rocks – 10/10
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Banded Crab Walks – 12/12
• Standing Banded Hip Abduction x10/10
1 Set

Block 3 – Hinge + Push
• DB RDL – 10
• DB Chest Fly x10
1:00 rest — 3 Sets

Block 4 – Chest + Lats
• DB Incline Chest Press – 10
• SL DB RDL x10/10
• DB Front Raises x10
1:00 rest — 3 Sets

Block 5 –
• Staggered SA cable Chest Press – 10/10
• BB Plank Shoulder Taps – 20
1:00 rest — 2 Sets

Anaerobic Push


🟩 SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Scarecrows + Wall Angels – 10/10
• Standing Hip Circles – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Band Palloff Press – 5/5
• Banded Crab Walks – 12/12
• TRX Squat – 10
2 Sets

Block 3 – Squat + Row
• DB Goblet Squat x10
• Cable Row Supinated (Split Stance) – 10/10
• DB lateral Raise x10
1:00 rest — 3 Sets

Block 4 –
• Rope Face Pull x 10
• Seated SL Knee Extension x10/10
• Calf Raises – 20
1:00 rest — 2 Sets

Gunshow Finisher


🟧 Day 3 - Full Body

Mobility -
Seated Figure 4 Hip Stretch x30s/ 30s
Seated Hamstring stretch x30s/ 30s
TRX Pec Stretch w/ Overhead x10

Block 2 – Core + Glute Activation
Paloff Press 10/10
Seated Band Abductions x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3 -
RDL x10
SA Cable Chest Press x10/10
TRX Squat x10
Sets: 3

Block 4 -
SA Cable Pronated Row x10/10
Banded Paloff Rotation x10/10
Sets: 3

Block 5 -
Staggered stance cable pulldown x10/10
DB Bicep Curl x10/10
Sets: 2

Finisher -
Steady State Cardio 5 Minutes


Every other week Core and Cardio day

⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10 Minutes Steady State (any machine)

Block 2 – Mobility Prep
• Band Flossing – 10/10
• Hip CARs – 10/10
• Seated Figure-4 Hip Stretch – 10/10
1 Set

Block 3 – 3 Sets
• 20 Calories AirBike
• Cable Paloff Rotation x10/10
• DB Farmers March x12/12

Block 4 - 2 Sets
• 15 Calories Ski Erg
• DB Farmer’s Carry (front door and back)
• DB Deadbugs on Bench x10/10 (only arms feet planted on bench)