Andrea Knox
🟩 HINGING AND PRESSING ( Nov - Dec )
Week 1 + 3
BLOCK 1 – MOBILITY & PREP
Cat-Cow to 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-Aparts | 5/5
Glute Bridge March | 10/10
Dowel or TRX RDL Warm-Up | 10
1 Set
BLOCK 3
DB or BB RDL | 10
SA Band or Cable Chest Press | 10/10
1:00 rest × 3 sets
BLOCK 4
Incline DB Press (slow eccentric 3-1-1) | 10
Seated Band Pulldown (on bench) | 10
1:00 rest × 3 sets
BLOCK 5
BB Deficit Push-Up | 8–10
TRX Row (Neutral Grip) | 10
1:00 rest × 3 sets
🟦 SQUATTING AND PULLING
Week 1 + 3
BLOCK 1 – MOBILITY & PREP
Scarecrows + Wall Angels | 10/10
Seated Figure-4 Stretch | 30s/30s
Deep Squat (Rack Assisted) | 30s
1 Set
BLOCK 2 – ACTIVATION
Deadbugs w/ Band Pull-Apart | 5/5
Banded Clamshells | 12/12
1–2 Sets
BLOCK 3 – STRENGTH
DB Front Squat | 10
TRX or BB Row (Supinated Grip) | 10
1:00 rest × 3 sets
BLOCK 4
DB Split Squat | 8/8
DB Glute Bridge ISO w/ Abduction | 10
1:00 rest × 3 sets
BLOCK 5 – CORE FINISHER
Plank Shoulder Tap | 10/10
DB Farmers March | 30s
1:00 rest × 3 sets
🟧 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3
BLOCK 1 – MOBILITY & PREP
TRX Pec Stretch | 30s
Cat-Cow to 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
BB or DB Hip Thrust (3s hold at top) | 10
DB Overhead Press | 10
1:00 rest × 3 sets
BLOCK 4
Staggered DB Hip Thrust | 10/10
Half-Kneeling SA Band Pull Down | 10/10
1:00 rest × 3 sets
BLOCK 5
Banded Glute Bridge | 20
Side-Lying Banded Hip Abduction (Straight Leg) | 12/12
30s rest – 1:00
🟩 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
DB or KB Conventional Deadlift | 10
DB Chest Press (Neutral Grip) | 8–10
1:00 rest × 3 sets
BLOCK 4
DB Chest Fly (on Bench) | 10
SA TRX Row w/ Rotation | 10/10
1:00 rest × 3 sets
BLOCK 5
Bench or Barbell Push-Up | 10
DB Hamstring Curl | 10
1:00 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
Goblet Squat | 10
SA DB Row (Bench Supported) | 10/10
1:00 rest × 3 sets
BLOCK 4
Glute Bridge March | 10/10
DB or TRX Supported Reverse Lunge | 8/8
1:00 rest × 3 sets
BLOCK 5
Banded Paloff Press | 10/10
DB or KB Lateral Bends | 10/10
1:00 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
BB or DB Hip Thrust (pause 3 s at top) | 8
Standing DB Arnold Press | 10
1:00 rest × 3 sets
BLOCK 4
Banded Staggered RDL | 10/10
SA Landmine Press | 10/10
1:00 rest × 3 sets
BLOCK 5
Plank Shoulder Taps | 10/10
Banded Shoulder Drivers | 10/10
1:00 rest × 3 sets
DEC 1ST - JAN 1ST - BLK (A)
🟩 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 (Hinge + Core)
DB or BB RDL x10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
Single-Arm Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets
Block 5 – Accessory / Conditioning
BB Scap Push-Ups x10
Crab Walk Countdown x6 → 1
2–3 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/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets
Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Single-Arm Elbow-Supported DB Row x10
Y-T-W Scap Pumps (Bench) x10/10/10
1:00 rest – 3 Sets
Block 4 – Accessory / Core + Carry
TRX Row (Supinated) x10
DB Farmers March x10/10
BB Mountain Climber ISO 15 s / 15 s
30 s rest – 3 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
TRX Lateral Lunge x5/5
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 Bridge or Hip Thrust x10
Band or Cable Pulldown x10
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Lunge + Core)
TRX or DB Lateral Lunge x10/10
Banded Step-Outs 30 s / 30 s
1:00 rest – 3 Sets
Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Single-Arm Band External Rotation x10/10
1:00 rest – 3 Sets
🟩 HINGING AND PRESSING
(Week 2 + 4)
Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30 s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set
Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Dowel RDL Warm-Up x10
1 Set
Block 3 – Primary Strength (Hinge + Balance)
Staggered or Rack-Supported Single-Leg RDL x10/10
Banded Toe Taps “Around the World” x5/5
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Press + Pull)
DB Alternating Single-Arm Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets
Block 5 – Accessory / Posterior Chain + Core
Swiss Ball Hamstring Curl x10
DB Pec Fly from Deadbug Position x10
2–3 Sets
Anaerobic Push (Optional Finisher)
🟥 SQUATTING AND PULLING
(Week 2 + 4)
Block 1 – Mobility Prep
Band or Dowel Flossing x10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set
Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge (5 s ISO) x10
1–2 Sets
Block 3 – Primary Strength (Squat + Pull)
Split Squat (Rack Assisted) x10/10
TRX Row (Pronated) x10
Single-Leg Banded TKE x20/20
1 Set
Block 4 – Accessory / Core + Stability
Single-Leg Calf Raise x20/20
Wall Sit 20–30 s or Ball Squat on Wall x10
Paloff Step-Outs x10/10
30 s rest – 3 Sets
Block 5 – Finisher
Gunshow
🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)
Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set
Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set
Block 3 – Primary Strength (Thrust + Core)
Staggered DB Bridge or Hip Thrust x10/10
Side Plank 15 s / 15 s
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Lunge + Press)
TRX or DB Reverse Lunge x10/10
Single-Arm DB Push Press x10/10
1:00 rest – 3 Sets
Block 5 – Accessory / Shoulder + Glutes
Banded Crab Walks x12/12
Side-Lying Single-Arm DB External Rotation x10/10
1:00 rest – 3 Sets
Week 1 + 3
Day1:
Quad and Hamstrings
Block1:
A) Back Squat 3s Eccentric
Set:4 Reps:4-6(8) Weight:135lbs
(3-5min Rest)
Block2:
B)Goblet Squat 2-3s Ecc
Set:4 Reps: 10-12 Weight:30-35 (90s Rest)
Block3:
C) Step Back Lunges 3s Hold at the bottom
Set:4 Reps:12-15 Weight: (90-120s Rest)
Block4:
D) Romanian Deadlift 2-3s Eccentric
Sets:4. Reps:8-10(12) Weight:
Day2:
Block1:
A1:KB or DB Sumo Squat 2-3s Ecc
Sets:3 Reps:6-8(10) Weight:
(3-5 Rest)
A2:Barbell or DB Hip Thrust
Sets:3 Reps:12-15 Weight:
(90s Rest)
Block2:
B1:Split Lung 2s Hold
Sets:3 Reps:10-12 Weight:
(2min Rest)
B2:Stability Ball Hamstrings Curls or Goblet Squat
Sets:3 Reps:12-15 Weight:
(90s Rest)
C1:KB or DB Half kneeling Reverse Lunge
Sets:4 Reps:6-8per side Weight:
(90s Rest)
C2:Windmill or windshield Wipers
Sets:4 Reps:10-15 Weight:
(90s Rest)
Day5:
A1: Barbell Bent Over Rows
Sets:4 Reps:6-8 Weight:85lbs (2min Rest)
A2: Cable standing Lat Pulldowns
Sets:4 Reps:12-15 Weight:60lbs
B1: Cable Bench Rows (single arm sitting on incline bench for support)
Sets:4 Reps:12-15Weight:50(2min Rest)
B2: Bicep Curls LH/SH using double cables- facing out with arms behind
Sets:4 Reps:25 each side Weight:
(2min Rest)
C1: T-Bar or Reverse Grip DB Bent Over Rows
Sets:4 Reps:10-12(10) Weight:
C2:Shoulder Lateral Raies
Sets:4 Reps: 15 Weight: (40s Rest)
C3:Cable or Dumbbell Upright Rows 2-3s ecc
Sets:3 Reps:12-15 Weight: 35lbs
Day1:
A1:Banded Assisted Pull-ups 2-3s Ecc
Sets:4 Reps:4-6 Weight: BDY (2 min Rest)
A2:DB or BB Incline Bench R 2s Hold at the bottom
Sets:4 Reps:10-12 Weight: (90s Rest)
B1:Barbell or TRX Inverted Rows (Supinated Grip)
Sets:4 Reps:8-10 Weight: 95lbs (2min Rest)
B2:BB or TRX 2-3s
Sets:4 Reps:12-15(20) Weight:BDY (2min Rest)
C1:Cable Stable Lat Pulldowns 2-3s Ecc
Sets:4 Reps:12-15 Weight:50-60lbs 3min Rest
Day2:
B1: KB Tipping Birds Sets:4 Reps:5-6(10)per side Weight:0 (90s Rest)
B2: KB Heels Bulgarian Sets:4 Reps:5-6 Weight:0 (90s Rest)
C1: TRX T’s Sets:4 Reps:6-8 per Side Weight:0
C2: KB Stiff B Stance Deadlift Sets:4 Reps:6-8(10) Weight:0
D1: Dumbbell Half Kneeling Reverse Choppers Sets:6 Reps:10-12(15)Time:40s (2min Rest)
D2: Floor Single Leg Hip Thrust Sets:4 Reps:12-15(20) Weight:BDY
D3:Weighted Dead-bug Press Sets:4 Time:40s Weight:0
Day3:
A1:Sumo Deadlifts 2-3s Ecc Sets:3 Reps:6-8 Weight: (3-5 Rest)
A2:Barbell or DB Hip Thrust Sets:3 Reps:12-15(40)Weight: (90s Rest)
B1:KBSumo Deadlift 3s Hold at the Bottom Sets:3 Reps:10-12 Weight: (2min Rest)
Press through the heels
B2:Stability Ball Hamstrings Curls or Goblet Squat 2-3s Ecc
Sets:3 Reps:12-15 Weight:BDY
C1:KB or DB Half kneeling Reverse Lunge Sets:4 Reps:6-8per side Weight:10lbs (90s Rest)
C2:Windmill or windshield WipersSets:4 Reps:10-15 Weight:8lbs/BDY(90s Rest)
Day4:
A1: Barbell Bent Over Rows & DB Sets:4 Reps:12-15 Weight:0 (2min Rest)
A2: Cable or Banded standing Lat Pulldowns Sets:4 Reps:12-15 Weight:lbs
B1: DB Bench Rows Sets:5 Reps:12-15 Weight:25lbs (2min Rest)
B2: Bicep Curls LH/SH Sets:4 Reps:10-20 Weight:0 (2min Rest)
C1: Seated T-Bar Rows Sets:4 Reps:10-12(10) Weight:26lbs
C2:Shoulder Lateral Raies Sets:4 Reps:20-30 Weight:15 (40s Rest)
C3:DB,Banded or Cable Upright Rows 2-3s ecc Sets:3 Reps:12-15 Weight:0
D1Tricep Push Downs
Sets:3 Reps:12-15 Weight:0
Day5:
A1:Barbell Bench Press 2-3s Ecc
Sets:4 Reps:4-6 Weight:75-80lbs (3-5 min Rest)
A2:DB Incline Bench Press 2-3s Ecc
Sets:4 Reps:10-12 Weight:25-30lbs (2mins Rest)
B1:Butterfly Lateral Raises 2-3s Ecc
Sets:4 Reps:8-12(20) Weight:5-8lbs (2min Rest)
B2:Bench Assisted Rear Delt Flys
Sets:4 Reps:10-20 Weight:10-12lbs (2min Rest)
C1:Tricep Pushdowns
Sets:4 Reps:12-15 Weight:30-40lbs 60s Rest
Day6:
A1: BB Leg Raises Sets:4 Reps:4-6 Weight:95-115lbs (Rest:3-5min)
A2: Dumbbell or cable Half Kneeling Reverse Choppers Sets:4 Reps:6-8(10)per side Weight:8-10(12)lbs (90s Rest)
B1: Weight Exchange 1-2s Hold Sets:2 Reps:8-10 Weight:10lbs(90s Rest)
B2: Alt KickThroughs Sets:4 Reps:15-20 Weight:BDY (90s Rest)
B2:Medicine Ball Slams
Sets:4 Reps:10-20 Weight:10-12lbs (2min Rest)
B2:Plank Can Cans
Sets:4 Reps:10-20 Weight:BDY (2min Rest)
C1:TRX Buzzsaw
Sets:4 Time:30s Weight:BDY (2min Rest)
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