Cheryl Diebel

🟥 UPPER - HORIZONTAL FOCUS (Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Angels 10
Cat + Cow 10
Hanging Scap Pulls 10
1 Set

Block 2 – Horizontal Push / Pull
DB Squeeze Press 10
Band Pull Aparts (Sup + Pro) 8/8
1:00 rest – 4 Sets (1 warm-up + 3 working)

Block 3 – Chest & Back Accessory
DB Chest Supported Rows 10
SA Band Pec Fly (from hinged or kneeling) 10/10
1:00 rest – 3 Sets

Block 4 – Push / Pull Conditioning
DB Push-Ups 30s
TRX Rows (Neutral Grip) 30s
30s rest – 3 Sets

Block 5 – Arm Finisher
DB Hammer Curl – Max
SA Band or Cable OH Tricep Extension 10/10
1:00 rest – 3 Sets

🟩 UPPER - VERTICAL FOCUS

Block 1 – Mobility Prep
Band / Dowel Flossing 10
Scap Pull-Ups 10
Half-Kneeling T Rotations 10/10
1 Set

Block 2 – Vertical Pull / Assistance
Pull-Ups (Banded) Max
Half-Kneeling SA Band Pulldown 10/10
1:00 rest – 3 Sets

Block 3 – Landmine Series
SA Landmine Press 10/10
Landmine Bent Row (Straddle) 10
Landmine Anti-Rotation 5/5
1:00 rest – 3 Sets

Block 4 – Tricep / Shoulder Finisher
BB/DB 90° ISO Hold – Max
BB/Floor Tricep Push-Ups 10
1:00 rest – 3 Sets

Block 5 – Conditioning Finisher
1 min AirDyne
1 min Plank Ups
1:00 rest – 2–3 Sets

🟦 LOWER - SQUAT FOCUS

Block 1 – Mobility Prep
Standing Hip CARS 10/10
Rack-Supported Deep Squat 30s
BSS Warm-Up 5/5
Goblet / Back Squat Warm-Up 10
1 Set

Block 2 – Primary Squat
Goblet or BB Back Squat 8
TRX Pistol Squat 8/8
1:00 rest – 3 Sets

Block 3 – Accessory Glute Work
Bulgarian Split Squat 8/8
DB Glute Bridge ISO w/ Abduction 20
1:00 rest – 3 Sets

Block 4 – Finisher
20 Cals AirBike
Wall Sit – Max
Weighted Plank – Max

🟨 LOWER - HINGE FOCUS

Block 1 – Mobility Prep
Cat + Cow 10
Bear Crawl to Pike 5 cycles
SL / Double Glute Bridge 10/10/10
1 Set

Block 2 – Deadlift Prep
Deadlift Warm-Up 10
1 Set

Block 3 – Primary Hinge
Deadlift 8
Banded Staggered RDL 10/10
1:00 rest – 3 Sets

Block 4 – Secondary Hinge + Split Pattern
DB or BB Hip Thrust 10
Deficit Reverse Lunge 8/8
1:00 rest – 3 Sets

Block 5 – Dynamic / Core Finisher
SL DB RDL 8/8
Speed or Jump Squat 12
1:00 rest – 3 Sets

🟥 UPPER - HORIZONTAL FOCUS (Week 2 + 4)

Block 1 – Mobility Prep
Wall Angels 10
Push-Up to Pike 5
Standing Windmills 10/10
1 Set

Block 2 – Horizontal Push / Pull
DB SA Chest Press 10/10
SA Band Pulldown 10/10
2:00 rest – 4 Sets (1 warm-up + 3 working)

Block 3 – Chest & Rear Delt
DB Chest Flys 10
TRX Reverse Flys 10
1:00 rest – 3 Sets

Block 4 – Shoulders & Rows
Half-Kneeling DB Row on Bench 10/10
Alt. DB Lateral + Forward Raise 8/8
1:30 rest – 3 Sets

Block 5 – Arm Finisher
Incline Bench Bicep Curl 10
SA Cable or Band Tricep Extension 10/10
1:00 rest – 2–3 Sets

🟩 UPPER - VERTICAL FOCUS

Block 1 – Mobility Prep
Hinged YWT Raises 5/5/5
Scapular Pull-Ups 10
Half-Kneeling T Rotations 10/10
1 Set

Block 2 – Vertical Pull / Scap Stability
Pull-Ups or Pronated Cable Pulldowns 8
Prone Scap Holds (YTW) – 10s each
1:00 rest – 3 Sets

Block 3 – Shoulder Press / Pulldown
Half-Kneeling SA Shoulder Press 10/10
Seated Cable Pulldown 10
1:00 rest – 3 Sets

Block 4 – Push / Pull Finisher
TRX Bicep Curl 10/10
BB or Bench Max Push-Ups (Plyo Option)
1:00 rest – 3 Sets

Block 5 – Shoulder + Grip Finisher
DB Lu Raise 12–15
Dead Hang – Max Time
1:00 rest – 1 Set

🟦 LOWER - SQUAT FOCUS (Week 2 + 4)

Block 1 – Mobility Prep
Hip 90/90 Switches w/ Int. Lift-Offs 5/5
Deep Squat w/ T-Rotation 6/6
BSS w/ 3s ISO 6/6
HE Goblet 10
1 Set

Block 2 – Single-Leg Strength
BSS w/ 3s ISO 8/8
DB Glute Bridge 10
1:00 rest – 3 Sets

Block 3 – Squat + Calf Combo
HE Goblet Squat 10
DB Calf Raises 20
1:00 rest – 3 Sets

Block 4 – Lunge + Tibialis Work
DB Alt. Forward Lunge 10/10
Tib Raises 20
1:00 rest – 3 Sets

Block 5 – Finisher
20 Cals AirBike
Max Low Plank (Weighted)
1:00 rest – 3 Sets

🟨 LOWER - HINGE FOCUS (Week 2 + 4)

Block 1 – Mobility Prep
Squat to Toe Touch 10
Groin Rockers w/ T-Rotation 5/5
SL / Double Glute Bridge 10/10/10
RDL Warm-Up 10
1 Set

Block 2 – Primary Hinge
DB or BB RDL 10
Plank Hip Dips 10/10
SL Glute Bridge ISO 15s/15s
1:00 rest – 3 Sets

Block 3 – Secondary Hinge
BB Staggered Hip Thrust 10/10
SL RDL ISO 15s/15s
1:00 rest – 3 Sets

Block 4 – Posterior Chain Power
Staggered KB Swings 10/10
Reverse Hypers (Bench) 20
1:00 rest – 3 Sets

Block 5 – Core Finisher
SB Pass 10
SB Rollouts 10
Hanging Leg Raises 10
30s rest – 3 Sets