Cathie Reid

🟦 HINGING & PRESSING

Week 1 + 3

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

Block 2 – Core / Activation
• Pallof Press – 10/10
• Banded Crab Walks – 12/12
• Dowel/TRX RDL – 10
1 Set

Block 3 – Hinge + Push
• DB/BB RDL – 10
• Staggered SA Band Chest Press – 10/10
1:00 rest — 3 Sets

Block 4 – Chest + Lats
• DB Chest Press (Narrow Grip) – 10
• Seated Band Pulldown – 10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• Banded Crab Walk Countdown – 6 → 1
• Bench/BB Plank Shoulder Taps – 20
1:00 rest — 3 Sets

Anaerobic Push


🟩 SQUATTING & PULLING

Week 1 + 3

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

Block 2 – Core / Activation
• Pallof Press Walk-Outs – 5/5
• Banded Crab Walks – 12/12
1–2 Sets

Block 3 – Squat + Row
• Squat Variation – 10
• Band/Cable Row (Split Stance) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull + Knee Extension + Calves
• TRX Row (pronated) – 10
• Seated SL Knee Extension w/ 3s ISO Hold – 10/10
• Calf Raises – 20
1:00 rest — 3 Sets

Gunshow Finisher


⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10 Minutes Steady State (any machine)

Block 2 – Mobility Prep
• Shoulder CARs – 10/10
• Hip CARs – 10/10
• Hip Circles – 10/10
1 Set

Block 3 – 10-Minute AMRAP
• 20 Calories AirBike
• 20 BB/Bench Mountain Climbers
• 20 Good Mornings

Block 4 - 10-Minute AMRAP
• 10 Calories Ski Erg
• DB Farmer’s Carry (2 slow loops)
• Band/Cable Pallof Press w/ Rotations – 10/10




🟦 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility Prep
• TRX Pec Stretch w/ OH Angels – 10
• Seated Hip CARs + Seated Forward Folds (hamstring stretch) – 5/5/5/5
• Seated T-Rotations – 10/10
1 Set

Block 2 – Core / Activation
• Bench/BB Shoulder Taps – 20
• Seated Block Squeeze – 20–30s
• Dowel/TRX RDL – 10
1 Set

Block 3 – Hinge + Pull
• Half-Kneeling on Bench SL RDL – 10/10
• SA Band Pulldown – 10/10
1:00 rest — 3 Sets

Block 4 – Push + Hinge
• DB SA Chest Press – 10/10
• RDL (Band Around Hips to Rack) – 10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• 5 BB Push-Ups + 20 Mountain Climbers
• TRX Supported Lateral Lunge – 10/10
1:00 rest — 3 Sets

Anaerobic Push
(Optional conditioning)

🟩 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility Prep
• Dowel Flossing + Figure 8s – 10/10
• Band Pull-Aparts (pronated + supinated) – 10/10
• Hip CARs + Swings – 10/10
1 Set

Block 2 – Core / Activation
• BB Mountain Climber ISO Holds – 15s/15s
• Seated Block Squeeze w/ Internal Rotation – 10/10
1–2 Sets

Block 3 – Squat + Pull + Glutes
• SL Step-Down (rack-assisted) – 10/10
• TRX Row (supinated) – 10
• Banded Crab Walks – 12/12
1:00 rest — 3 Sets

Block 4 – Upper Back / Delts / Tibs
• Chest-Supported SA DB Row – 10/10
• Seated DB Lateral Raise – 10
• Tib Raises – 20
1:00 rest — 3 Sets

Gunshow Finisher

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
SB Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Low Plank Hold – Max Time
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Alternating SA Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10
DB Pec Flys from Deadbug Position x10
2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge w/ 5s ISO Hold x10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (Rack Assisted) x10/10
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
HE Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Paloff Step-Outs x10/10
30s 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 Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets