Brian Belle

HINGING AND PRESSING. ( BLK A)
Week 1 + 3

WARM-UP (1 Set)
TRX Pec Stretch w/ Overhead Angels – 10
Standing Hamstring Swoops – 10/10
Foam Roller T-Rotation w/ Windmill – 6/6

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Banded Glute Bridge – 12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Low Plank – 20–30s (bench or floor)
Rest – 1:00

BLOCK 2 (3 Sets)
DB Incline Chest Press – 10
Single-Arm Band / Cable Lat Prayer – 10/10
Rest – 1:00

BLOCK 3 (2–3 Sets)
Bodyweight Scap Push-Ups – 10
Crab Walk Countdown – 6–1

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Band / Dowel Flossing – 10
Hip CARS + Swings – 10/10
Seated Figure 4 Hip Stretch – 30s/30s

ACTIVATION (1–2 Sets)
Deadbugs w/ Band Pull-Apart – 5/5
Banded Clamshells – 10/10

BLOCK 1 (3 Sets)
Squat Variation – 10
Single-Arm Elbow-Supported DB Row – 10
YTW Scap Pumps (bench) – 10/10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Row (supinated grip) – 10
DB Farmer’s March – 10/10
Bodyweight Mountain Climber ISO – 15s/15s
Rest – 0:30

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Wall Angels – 10
Seated Figure 4 Hip Stretch – 30s/30s
Standing Hip CARS + Swings – 5/5/5/5
TRX Lateral Lunge – 5/5

ACTIVATION (1 Set)
Deadbugs – 10/10
Banded Clamshells – 10/10
Glute Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB Bridge / Hip Thrust – 10
Band or Cable Pulldown – 10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Lateral Lunge – 10/10
Banded Step-Outs – 30s/30s
Rest – 1:00

BLOCK 3 (3 Sets)
Seated Arnold Press – 10
Single-Arm Band External Rotation – 10/10
Rest – 1:00


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
TRX Hinged Lat Stretch – 30 s
Standing T-Rotations – 10/10
Standing Hamstring Swoops – 10/10

ACTIVATION (1 Set)
Stability Ball Deadbugs – 10/10
Banded Glute Bridge w/ Abduction – 12
Dowel RDL (Warm-Up) – 10

BLOCK 1 (3 Sets)
Staggered / Rack-Supported Single-Leg RDL – 10/10
Banded Toe Taps (Around-the-World) – 5/5
Rest – 1:00

BLOCK 2 (3 Sets)
DB Alternating Single-Arm Chest Press – 10/10
Band / Cable Pulldown – 10
Rest – 1:00

BLOCK 3 (2–3 Sets)
Stability Ball Hamstring Curl – 10
DB Pec Fly from Deadbug Position – 10

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Band / Dowel Flossing – 10
TRX Scap Pulls – 10
Seated Figure 4 Hip Stretch – 30 s / 30 s

ACTIVATION (1–2 Sets)
Bird Dogs w/ Lateral Rotation – 5/5
Banded Glute Bridge w/ 5 s ISO Hold – 10

BLOCK 1 (3 Sets)
Split Squat (rack-assisted) – 10/10
TRX Row (pronated grip) – 10
Single-Leg Banded TKE – 20/20
Rest – 1:00

BLOCK 2 (3 Sets)
Single-Leg Calf Raise – 20/20
Wall Sit 20–30 s / Ball Squat on Wall – 10
Paloff Step-Outs – 10/10
Rest – 0:30

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Scarecrows / Wall Angels – 10/10
Standing Hip CARS + Swings – 5/5/5/5
TRX Reverse Lunge – 5/5

ACTIVATION (1 Set)
Bird Dogs – 10/10
Banded Fire Hydrants – 10/10
Glute Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Staggered DB Bridge / Hip Thrust – 10/10
Side Planks – 15 s / 15 s
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
Single-Arm DB Push Press – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Banded Crab Walks – 12/12
Side-Lying Single-Arm DB External Rotation – 10/10
Rest – 1:00


DEC 1ST - JAN 1ST

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Standing T-Rotations x10/10
Standing Shoulder CARS x10/10
Seated Figure-4 Hip Rocks x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL x10
Staggered Single-Arm Banded Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Narrow Grip) x10
Seated Band Pulldown (Narrow Grip) x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Banded RDL (Band on Rack and Hips) x12
Barbell Push-Up (3s Eccentric) x10
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Band or Cable Single-Arm Row from Split Stance x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
TRX Row (Pronated) x10
Seated Single-Leg Knee Extension w/ 3s ISO Hold x10/10
Calf Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
TRX Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbug Core Press ISO 15s/15s
Banded Clamshells (15s ISO + 10 Reps Each Side)
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB or BB Bridge / Hip Thrust x10
Band or Cable Lat Prayer x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Pull + Press)
TRX Row (Supinated) x10
Half-Kneeling Single-Arm Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Shoulders
DB or TRX Lateral Lunge x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
1:00 rest – 3 Sets


🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Seated Hip CARS + Seated Forward Folds (Hamstring Stretch) x5/5/5/5
Standing T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Dowel or TRX RDL x10
1 Set

Block 3 – Primary Strength (Hinge + Pull)
Half-Kneeling on Bench Single-Leg RDL x10/10
Single-Arm Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Posterior Chain)
DB Single-Arm Chest Press x10/10
Banded RDL (Band Around Hips and Rack) x12
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Hamstrings
5 Barbell Push-Ups + 20 Mountain Climbers
Swiss Ball Hamstring Curl x10
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
Hip CARS + Swings x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ 5s ISO Each Rep x5/5
Staggered or Single-Leg Bridge x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Single-Leg Step-Down (Rack Assisted) x10/10
TRX Row (Supinated Grip) x10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Upper + Lower)
Chest-Supported Single-Arm DB Row x10/10
Seated DB Lateral Raise x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Bear Crawl ISO Hold 20s
Bird Dogs x10/10
Glute Bridge / Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Core)
DB or BB Bridge / Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side, Front, Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
TRX or DB Reverse Lunge x10/10
DB Single-Arm Shoulder Press (Seated or Standing) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Pull
Banded RDL or Good Morning (Band Around Hips + Rack) x10
TRX Row (Pronated) x10
1:00 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