Tina Kalbfleisch

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength
DB RDL x10
DB Incline Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Cable Chest Press x10
DB Glute Bridge x10
1:00 rest – 2 Sets

Block 5 – Accessory / Conditioning
BB Push-Ups x10
Crab Walk Countdown x6 → 1
2 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ DB
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet Squat x10
Single-Arm Elbow-Supported DB Row x10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Carry
Staggered Stance Cable Row (Supinated) x10
DB Farmers March x10/10
DB Front Squat
30 s rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 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
Deadbugs x10/10
Banded Clamshells x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

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

Block 4 –
Single-Arm Band External Rotation x10/10
Banded Step-Outs 30 s / 30 s
1:00 rest – 2 Sets

Block 5 –
DB Glute Bridge x10
Band Paloff Press x10
1:00 rest – 3 Sets

🟨 CARDIO + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Wall Scarecrows + Angels x10/10
Wall T-Rotations x10/10
Hip CARS + Hip Swings x10/10
1 Set

Block 2 – Conditioning (25-Minute AMRAP)
20 Cal Airbike
20 DB Farmers March
10/10 Downward Band Chops
20/20 Banded Crab Walks
200 m Row

Block 3 – Cool-Down / Stretch
Lying Banded Hamstring Stretch 30 s / 30 s


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Goblet Squat 13, 18, 18 3x10
Week 2 DB Front Squat 10 2x10
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Arnold Press 8 LB 2 x 6
Week 2 Incline Chest Press 5 LB 3 x 10
Week 3 Arnold Press 8 LB 1x10,1x8,1x7
Week 4 Arnold Press 8 3x10
Incline chest press 10 3x10
SA cable chest press 2.5,3.5, 1x10,1x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Lat Prayer 2 3x10
Week 2 SA support Row 8, 10, 3x10/10
Week 3 Rope Pulldown 3 3x10
Week 4 DB Row 15 3x10
Cable Row Sup 3.5,4.5 1x12,1x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 5 LB 3 x 10
Week 2 DB RDL 12,15 1x10,2x10
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 10 LB 3x10
Week 2 DB Glute Bridge 10 LB 3x10
Week 3 DB Hip Thrust 20 3x10
Week 4 DB Glute Bridge 15,20 1x10,1x10

DB Farmers March 10,20,20 3x10/10

C/C 25 AMRAP
2 Rounds +
18 Cal AirBike