Wendy Brown

🟩 HINGING AND PRESSING

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

Block 2 – Core + Glute Activation
DB Banded Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Press x10
1:00 Active rest (Jump Squat, Jumping jacks, High knees)– 3 Sets

Block 4 – Secondary Strength (Press Focus)
Cable Chest Press x10
SL DB RDL x10/10
1:00 Active rest (Jump Squat, Jumping jacks, High knees)– 3 Sets

Block 5 – Accessory
Flat DB Chest Press
DB Glute Bridge x10
2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs w/ Band x10/10
Banded Clamshells x10/10
TRX Squats x15
1 Sets

Block 3 – Primary Strength (Squat + Pull)
Heel Elevated DB Front Squat x10
DB Chest Supported Row x10
1:00 Active rest (Jump Squat, Jumping jacks, High knees) – 3 Sets

Block 4 –
Cable Row (Supinated) x10 /10
Band Paloff Press x10/10
Heel Elevated DB Goblet Squat x10
30s Active rest (Jump Squat, Jumping jacks, High knees)– 3 Sets

Block 5 – Finisher
Gunshow

🟪 UPPER — PUSH

Block 1 – Mobility + Activation
• Half-Kneeling T-Spine Rotation – 6/6
• BB Pushup ( slow eccentic) 5
1 Set

Block 2 – Primary Push (Stable + Controlled)
• Incline DB Bench Press – 10
• Cable External Rotations – 12
1:00 Active rest (Jump Squat, Jumping jacks, High knees)× 3 sets

Block 3 – Vertical Push + Core Support
• Seated DB Shoulder Press (neutral grip) – 8–10
• Dead Bug – 8/8
1:00 Active rest (Jump Squat, Jumping jacks, High knees)× 3 Sets

Block 4 – Push Capacity
• DB Fly - 10
• SA Cable Chest Press - 10
30s Active rest (Jump Squat, Jumping jacks, High knees) × 2 Sets

Block 5 – Triceps + Shoulder Health
• Cable Rope Triceps Pushdown – 12
• DB Lateral Raise – 10
30s Active rest (Jump Squat, Jumping jacks, High knees)rest × 2 Sets


🟦 THRUSTING AND OVERHEAD PRESSING

Block 1 – Mobility Prep
BB Pushups x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS x10/10
1 Set

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

Block 3 – Primary Strength (Thrust Focus)
DB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL Glute Bridge x10/10
1:00 Active rest (Jump Squat, Jumping jacks, High knees) – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Shoulder Press x10
SA Cable External Rotation x10/10
1:00 Active rest (Jump Squat, Jumping jacks, High knees)– 3 Sets

Block 5 – Accessory
Banded Glute Bridges x15
DB Front Raises x10
Low Plank x30s
30s Active rest (Jump Squat, Jumping jacks, High knees)– 2 Sets

🟦 UPPER — PULL

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• BB Scapular Push ups- 10
1 Set

Block 2 – Primary Pull
• Chest-Supported DB Row – 10
• Cable Pulldown – 8–10
1:00 Active rest (Jump Squat, Jumping jacks, High knees) × 3

Block 3 –
• Cable Rope Face Pull – 12
• Half-Kneeling Pallof Press – 10/10
1:00 Active rest (Jump Squat, Jumping jacks, High knees)× 3 Sets

Block 4 –
• Cable Rows – 10
• DB Alternating Curl – 10/10
• Cable Reverse Fly– 10
30s Active rest (Jump Squat, Jumping jacks, High knees)× 3 Sets