Yvonne Behan

🟩 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
Swiss Ball Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Low Plank (Weighted Option) 30–40 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Floor Chest Press (Wide Grip) x10
DB Glute Bridge x12
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
1:00 rest – 3 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
TRX Scap Pulls x10 + ISO Row Hold 20 s
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
Cable Row (Supinated) x10
DB Glute Bridge ISO Hold 5s x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
DB Split Squat (3 s ISO each rep) x10/10
Cable Reverse Flys x10
DB Bent over Row x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
TRX or Hanging Scap Pulls x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB or BB Hip Thrust x10/10
Band / Cable Lat Prayer x10
Standing Single-Leg Band or Plate Abduction x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x10
SA Band Pulldown x10/10
Lateral Lunge (Goblet) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30 s
Banded Shoulder Drivers 30 s
1:00 rest – 3 Sets
PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Goblet Squat 20 LB 3x10
Week 2 DB Split Squat 10 LB 3x10
Week 3 DB Goblet Squat 18, LB 3x10
Week 4 DB Split Squat 10 LB 3x10
DB Goblet Squat 18,25 1x10,2x10
DB Split Squat 10,12

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Chest Press 20 LB 3x10
Week 2 DB Chest Fly 10 LB 2x12
Week 3 DB Floor Chest Press 20,20,20 3x10
Week 4 DB Floor Chest Fly 10,10,10 3x10
DB Floor Chest Press 20,20,20 3x10
DB Chest Fly/hollowhold 10,10,10 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week Cable Pull down 5 3x10
Week Sup Cable Row 5 3x10
Week Cable Band pulldown 5,5,5 3x10
Week SA Sup Cable Row 5, 6 2x12, 1x10
Week Reverse Fly 2 3 x10
Week SA DB Row 20LB 3x10
SA Sup Cable Row 3.5,4.5 1x12,1x10,1x10
Cable Reverse Fly 1.5,2,2.5 1x12,1x10,1x
SA DB Bent Over Row 20

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 20 LB 3x10
Week 2 DB RDL 20,20,20 3x10
Week 3 DB RDL 20, 3x10
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 20 LB 3x10 **Glutes tight
Week 2 DB Glute Bridge 20,20,20 3x10
Week 3 DB Glute Bridge 20, 30 1x15,
Week 4 SL Hip Thrust 10,10,10 3x10/10
DB Glute Bridge 20,20,20 3x10
SL Hip Thrust 25 3x10/10
SL Hip Thrust 25,30 3x10/10