Virginia Stafford

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB Single Leg RDL x10
Flat DB Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Incline Chest Press x10
DB Glute Bridge x12
Side Lying Band Abduction x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys x10
Cable RDL x10
Rope Triceps Extension x10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Cable Paloff Rotation x10/10
Heel Elevated TRX Squat x10
2 Sets

Block 3 – Primary Strength (Squat + Pull)
Heel Elevated DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
Cable Row (Supinated) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Heel Elevated DB Split Squat (3 s ISO each rep) x10/10
Elbow Supported DB Row x10
1:00 rest – 3 Sets

Block 5 –
Chest Supported Row x10
DB Deadbugs x10/10
BB Triceps Pushup xMax
Sets: 2

Finisher Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
BB Pushups x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

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

Block 3 – Secondary Strength (Press + Lunge)
Single Arm Triceps extension x10
DB Hip Thrust x10
Side lying Single-Leg Band Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
DB Front Raises x10
Low Plank + Side Planks x20s/20s/20s
DB Lateral Raises x10
1:00 rest – 2 Sets

🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Pec Stretch + Angels – 10
• Cat + Cow – 10
• BB Scap Pushups – 10
1 Set

Block 2 – Horizontal Press + Scap Stability
• DB Incline Press – 10
• Band External Rotation Holds – 5/5 5s
1:00 rest × 3 sets

Block 3 – Row + Chest Fly
• Chest-Supported DB Rows – 10
• DB Pec Fly – 10/10
1:00 rest × 3 Sets

Block 4 – Push-Up + Row
• BB Push ups– 10
• Cable Rows (neutral grip) – 10/10
30s rest × 2 Sets

Block 5 – Arms
• DB Hammer Curl – Max
• SA Cable Triceps Extension – 10/10
1:00 rest × 2 Sets


🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Half Kneeling Quad Stretch - 30s
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Heel Elevated Goblet Back Squat – 8
• DB Front Squat
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Glute Stability
• Foot Elevated DB Split Squat – 8/8
• DB Glute Bridge Hold+ Abduction – 20s
1:00 rest × 3 Sets

Block 4 – Conditioning + Core
• AirBike – 20 Calories
• Wall Sit – Max
• Weighted Plank – Max
2 Sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Band or Dowel Flossing – 10
• Banded Lat Stretch – 10
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Cable Pull Down - 10
• SA DB Elbow Supported Row – 10/10
1:00 rest × 3 Sets

Block 3 – Vertical Press + Row + Core
• Seated Shoulder Press - 10
• Cable Palloff with Rotation – 8/8
• DB Lateral Raise - 10
1:00 rest × 3 Sets

Block 4 – Overhead Strength + Triceps
• SA DB Arnold Press - 10/10
• BB Triceps Push-Ups – 10
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 1:00
• Plank – 45s - 1:00
1:00 rest × 2 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Glute Bridge – 10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge
• SL Banded RDL – 8
• DB Glute Bridge – 10
1:00 rest × 3 Sets

Block 3 – Posterior Chain Strength
• DB Hip Thrust – 10
• Banded DB Good mornings - 15
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge + Power
• SL DB Glute Bridge – 8/8
• Downward Band Chops – 10/10
1:00 rest × 3 Sets

Block 5 – Core / Anti-Rotation
• Side Lying Band Abductionx12/12
• Side Plank - 40s
30s rest × 2 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 10, 20 LB 1x12, 2x10,
Week 2 Split Squat 8 LB 1x12, 2x10
Week 3 KB Swing 18,18,18 3x12
Week 4 Split Squat 10 3x10/10
Heel Elevated Goblet Squat 13,18,22 1x12,1x10,1x10
Elevated DB Split Squat 12,15
Heel Elevated Goblet Squat 18,22 1x12,2x10
Heel Elevated Gob Squat 22,22,26 3x10
Heel Elevated Gob Squat 26,26,30 3x10
DB Front Squat 15 3x10



PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Shoulder Press 10,10,10 3x12
Week 2 DB Chest Press 12,12,12 3x10
Week 3 Chest Fly Hollow 10,10,12 2x10 1x12
Seated Shoulder Press 10,12 LB 1x12,2x10
Cable Chest Press 2, 2.5, 3 1x12,1x12,1x10
DB Incline Press 12,15,20 LB 1x15,1x12, 1x7
DB Chest Fly 10,12 1x12, 1x10
DB Front Raises 8,10,10 3x10
Seated Shoulder Press 15 3x10
DB Front Raises 8,10 2x12, 1x10
DB Chest Press 15 3x10
SA DB Chest Fly 8,10,10 3x12/12
Cable Chest Press 2,3,4 1x12,1x10,1x10
Incline DB Press 12,15 1x10,2x10
DB Chest Fly 10,12 1x12,1x12
DB Shoulder Press 12,15 3x10
DB Front Raise 8 3x10
DB Lateral Raise 8 3x10
DB Chest Press 12,15,20 1x12,1x12,1x10
DB Front Raise 10 2x10
DB Lat Raise 8,10 2x10
DB Incline 12,20 1x12,2x10
DB Shoulder Press 12,15,20 1x12, 2x10
SA Tri Extension 2.5,2.5,3 3x10/10
DB Front Raise 8,10,10 3x10
DB Lateral Raise 8,8,10 3x10
DB Flat Chest Press 15

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Sup Row 5 3x10
Week 2 Reverse Fly 1 3x12
Week 3 Reverse Fly 1 3x10
Week 4 Cable Lat Prayer 3,4,5 1x15,1x12,1x12
Cable Pull Down 4,5,5.5 1x12, 1x12
Cable Reverse Flys 1,5,2 1x12,2x10
Cable Sup Row 3,4,4.5 1x12,1x10,1x10
DB Support Row 15 3x12
SA Cable Rows 4 3x10/10
Cable Sup Row 4,4.5,5 3x10/10
Chest Support Row 15 , 20 2x12
Cable Row SUP 4, 4.5,5 3x10
Cable Row PRO 3.5, 4, 4.5 3x10/10
Bench Support Row 20
Cable Row SUP 4,4.5 3x10/10


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SL RDL 10,10,10 3x10
Week 2 SL RDL 12,12,12 3x10/10
Week 3 SL DB RDL 13,18,24 1x12, 1x12,1x12
Week 4 SL Cable RDL 3, 5 1x12, 1x12
SL DB RDL 15,20 1x12,2x10
Cable RDL 4,5 1x12,1x10
SL DB RDL 20,25 2x10,1x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 GB Hold 20, 25LB 1x 1min, 2x 1 min
Week 2 DB Glute Bridge 20, 25, 30 3x12 wit Band
Week 3 SL DB Hip Thrust 20,25 1x15,2x12
Week 4 DB Hip Thrust 30,35 1x12,1x12
DB Glute Bridge 25,30,35 1x12 ,1x12,1x10
Week 5 DB Hip Thrust 30,35,35 3x10
DB Glute Bridgew/band 35 3x15
DB Glute Bridge 30,35 1x10,2x10
Staggered DB Hip Thrust 20,25,30 1x12,1x12,1x12
DB Hip Thrust 30,35
Staggered DB Hip Thrust 30,30,35 3x10/10
SL DB Hip Thrust 25,30,35 2x25


DeadBug Hollow Hold 3x10
Hammer Curl MAX 15LBS 2x10
DB Dead Bug 8 LBS 3x10/10
DB Dead Bug 10 2x10/10