Amy T

🟩 HINGING AND PRESSING. ( BLK - C)

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Cat-Cow | 10
Foam Roller T-Rotations | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Banded Deadbugs | 10 / 10
Banded Glute Bridges w/ 3 s ISO Hold | 10
Banded Clamshells | 10 / 10
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10
DB Chest Press (Wide Grip) | 10
1:00 rest × 3 Sets

BLOCK 4 – POSTERIOR CHAIN / CORE
BB Push-Ups | 10
Swiss Ball Hamstring Curl | 10
1:00 rest × 3 Sets

BLOCK 5 – CORE FINISHER
Band Paloff Press (Circles) | 10 / 10 Each Way
Banded Crab Walk Countdown | 6 → 1
1:00 rest × 3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Dowel Flossing + Figure 8s | 10 / 10
Hip CARS + Hip Swings | 5 / 5
TRX Scap Pulls + ISO Row Hold | 10 + 20 s
1 Set

BLOCK 2 – CORE & ACTIVATION
Band Paloff Press | 10 / 10
Glute Bridge ISO Hold | 40 s – 1 min
1–2 Sets

BLOCK 3 – STRENGTH
DB Goblet Squat (3 s ISO Every Rep) | 10
TRX Row (Supinated) | 10
Glute Bridge ISO Hold | 40 s – 1 min
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / CORE CONTROL
Elbow-Supported SA DB Row (Bench) | 10 / 10
YTW Scap Holds | 10 s Each Letter
BB / Bench Mountain Climber ISO | 15 s / 15 s
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESS

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Seated Figure-4 Hip Stretch | 30 s / 30 s
Foam Roller T-Rotations w/ Windmill | 10 / 10
Banded Clamshells | 10 / 10
Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 2 – STRENGTH
Staggered DB Bridge / Hip Thrust | 10 / 10
Band / Cable Lat Prayer | 10
1:00 rest × 3 Sets

BLOCK 3 – PUSH / PULL ACCESSORY
Seated Shoulder Press | 10
SA Band Pulldown | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – POSTERIOR & CORE FINISHER
Banded Good Morning (Band on Hips + Rack) | 10
Low Plank (Bench Supported) | 30 s
Banded Shoulder Drivers | 30 s
1:00 rest × 3 Sets


🟩 HINGING AND PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Cat-Cow | 10
Groin Rockers + T-Rotations | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bird-Dogs | 10 / 10
Banded Glute Bridges w/ Abduction | 12
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10 (Staggered Option 10 / 10)
DB Glute Bridge ISO Hold | 40 s – 1 min
1:00 rest × 3 Sets

BLOCK 4 – PUSH / PULL ACCESSORY
DB SA Chest Press (Wide Grip) | 10 / 10
Band Pull-Aparts (Pronated + Supinated) | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – CORE FINISHER
Paloff Press w/ Rotation | 10 / 10
Plank Shoulder Taps | 20
2–3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Prone Angels | 10
Prone Scap Pumps (Y T W) | 10 Pumps Each
Quadruped Hip & Shoulder CARS | 6 / 6 / 6 / 6
1 Set

BLOCK 2 – CORE & ACTIVATION
Deadbugs | 10 / 10
Banded Glute Bridge (last rep 20 s ISO Hold) | 10
2 Sets

BLOCK 3 – STRENGTH
Split Squat (Rack Supported) | 10 / 10
SA TRX Row (Pronated) | 10 / 10
SL Banded TKE | 20 / 20
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / UPPER BACK
TRX Row (Supinated) | 10
TRX Supported Speed Squat | 12
Band or Cable Face Pull | 10
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESS

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Scarecrows + Wall Angels | 10 / 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
Supine Knee-to-Chest Stretch | 30 s / 30 s
Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Banded Bridge / Hip Thrust | 10
Low Plank Hold | 30–40 s
1:00 rest × 3 Sets

BLOCK 3 – STRENGTH
SA Push Press (Landmine Option) | 10 / 10
TRX Row (Pronated) | 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / CORE FINISHER
Feet-Elevated Glute Bridge | 10
Side Plank | 20 s / 20 s
Banded Donkey Kicks + Fire Hydrants | 10 / 10
30 s rest × 3 Sets

DEC 1ST - NOV 1ST - BLK (D)

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
Cat–Cow → Child’s Pose | 5 cycles
Half-Kneeling T-Spine Rotation | 6/6
Standing Hamstring Scoop | 10/10
1 Set

Block 2 – Core & Glute Activation
Deadbugs w/ Band Pull-Apart | 5/5
Glute Bridge March | 10/10
Dowel or TRX RDL Warm-Up | 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL | 10
SA Band or Cable Chest Press | 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Incline DB Press (slow eccentric 3-1-1) | 10
Seated Band Pulldown (on bench) | 10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
BB Deficit Push-Up | 8–10
TRX Row (Neutral Grip) | 10
1 min rest × 3 Sets

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility & Prep
Scarecrows + Wall Angels | 10/10
Seated Figure-4 Stretch | 30 s / 30 s
Deep Squat (Rack Assisted) | 30 s
1 Set

Block 2 – Activation
Deadbugs w/ Band Pull-Apart | 5/5
Banded Clamshells | 12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat | 10
TRX or BB Row (Supinated Grip) | 10
1 min rest × 3 Sets

Block 4 – Accessory / Lower Strength
DB Split Squat | 8/8
DB Glute Bridge ISO w/ Abduction | 10
1 min rest × 3 Sets

Block 5 – Core Finisher
Plank Shoulder Tap | 10/10
DB Farmers March | 30 s
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
TRX Pec Stretch | 30 s
Cat–Cow → Thread-the-Needle | 5/5
Seated Figure-4 Hip Rock | 10/10
1 Set

Block 2 – Glute & Core Activation
Glute Bridge w/ Band Abduction | 15
Deadbugs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Hold at Top) | 10
DB Overhead Press | 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
Staggered DB Hip Thrust | 10/10
Half-Kneeling SA DB Shoulder Press | 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
Banded Glute Bridge | 20
Side-Lying Banded Hip Abduction (Straight Leg)
30 s rest – 1 min

🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility & Prep
Seated Figure-4 Hip Rocks | 10/10
TRX Pec Stretch | 30 s
Foam Roller T-Rotation | 6/6
1 Set

Block 2 – Core & Glute Activation
Stability Ball Deadbugs | 10/10
Glute Bridge w/ Band Abduction | 12
Deadlift Warm-Up | 10
1 Set

Block 3 – Strength (Hinge + Press)
DB or KB Conventional Deadlift | 10
DB Chest Press (Neutral Grip) | 8–10
1 min rest × 3 Sets

Block 4 – Accessory (Press + Pull)
DB Chest Fly (Bench) | 10
SA TRX Row w/ Rotation | 10/10
1 min rest × 3 Sets

Block 5 – Core & Posterior Finisher
Bench or Barbell Push-Up | 10
DB Hamstring Curl | 10
1 min rest × 3 Sets

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility & Prep
Band or Dowel Flossing | 10
Deep Squat Hold (Rack Assisted) | 30 s
Seated Hamstring Stretch | 30 s / 30 s
1 Set

Block 2 – Activation
Bird Dogs w/ Lateral Reach | 6/6
Banded Clamshell ISO Hold (5 s) | 10
1–2 Sets

Block 3 – Strength (Squat + Pull)
Goblet Squat | 10
SA DB Row (Bench Supported) | 10/10
1 min rest × 3 Sets

Block 4 – Accessory (Lunge + Glute)
Glute Bridge March | 10/10
DB or TRX Supported Reverse Lunge | 8/8
1 min rest × 3 Sets

Block 5 – Core Finisher
Banded Paloff Press | 10/10
DB or KB Lateral Bends | 10/10
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility & Prep
Wall Angels | 10
Standing Hip Circles | 10/10
TRX Lateral Lunge | 5/5
1 Set

Block 2 – Glute & Core Activation
Glute Bridge ISO Hold (10 s) | 3
Bird Dogs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Pause at Top) | 8
Standing DB Arnold Press | 10
1 min rest × 3 Sets

Block 4 – Accessory (Hinge + Press)
Banded Staggered RDL | 10/10
SA Landmine Press | 10/10
1 min rest × 3 Sets

Block 5 – Core Finisher
Plank Shoulder Taps | 10/10
Banded Shoulder Drivers | 10/10
1 min rest × 3 Sets





PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4