Chrisann Poole

🟩 HINGING AND PRESSING. ( BLK- B)

(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 & GLUTE ACTIVATION
Deadbugs | 10 / 10
Banded Glute Bridge w/ 3 s ISO Hold | 10
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10
Staggered SA Band Chest Press | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY PUSH / PULL
DB Chest Press (Narrow Grip) | 10
Seated Band Pulldown (Narrow) | 10
1:00 rest × 3 Sets

BLOCK 5 – POSTERIOR CHAIN FINISHER
Banded RDL (Band on Rack & Hips) | 12
BB Push-Up (3 s Eccentric) | 10
1:00 rest × 3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Scarecrows + Wall Angels | 10 / 10
Standing Hip Circles | 10 / 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
1 Set

BLOCK 2 – CORE & ACTIVATION
DB Deadbugs | 10 / 10
Banded Glute Bridge ISO Hold | 40 s – 1 min
1–2 Sets

BLOCK 3 – STRENGTH
Squat Variation | 10
Band / Cable SA Row (from Split Stance) | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / LOWER BODY
TRX Row (Pronated) | 10
Seated SL Knee Extension w/ 3 s ISO Hold | 10 / 10
Calf Raises | 20
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESSING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
TRX Pec Stretch w/ Overhead Angels | 10
TRX Scap Pulls | 10
TRX Lateral Lunge | 5 / 5
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Deadbug Core Press ISO | 15 s / 15 s
Banded Clamshells (15 s ISO + 10 Reps Each Side) | —
Glute Bridge / Hip Thrust Warm-Up | 10
1 Set

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

BLOCK 4 – ACCESSORY / UPPER BODY
TRX Row (Supinated) | 10
Half-Kneeling SA Shoulder Press | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – MOBILITY & FINISHER
DB / TRX Lateral Lunge | 10 / 10
Band Pull-Apart (Pronated + Supinated) | 10 / 10
1:00 rest × 3 Sets


🟩 HINGING AND PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
TRX Pec Stretch w/ Overhead Angels | 10
Seated Hip CARS + Seated Forward Folds (Hamstring Stretch) | 5 / 5 / 5 / 5
Standing T-Rotations | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bird-Dogs w/ Crunch | 10 / 10
Banded Glute Bridge + Clamshells | 10 / 10 / 10
Dowel / TRX RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
Half-Kneeling (on Bench) Single-Leg RDL | 10 / 10
SA Band Pulldown | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY PUSH / POSTERIOR
DB SA Chest Press | 10 / 10
RDL (Band Around Hips + Rack) | 12
1:00 rest × 3 Sets

BLOCK 5 – CORE / POSTERIOR CHAIN FINISHER
5 BB Push-Ups + 20 Mountain Climbers | —
Stability Ball Hamstring Curl | 10
1:00 rest × 3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Dowel Flossing + Figure 8s | 10 / 10
Band Pull-Apart (Pronated + Supinated) | 10 / 10
Hip CARS + Swings | 10 / 10
1 Set

BLOCK 2 – CORE & ACTIVATION
Bird-Dogs w/ 5 s ISO Each Rep | 5 / 5
Staggered / Single-Leg Bridge | 10 / 10
1–2 Sets

BLOCK 3 – STRENGTH
SL Step-Down (Rack Assisted) | 10 / 10
TRX Row (Supinated) | 10
Banded Crab Walks | 12 / 12
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY UPPER / CORE
Chest-Supported SA DB Row | 10 / 10
Seated DB Lateral Raise | 10
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Standing Shoulder CARS | 10 / 10
Standing Hip CARS + Circles | 10 / 10
TRX Reverse Lunge | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bear Crawl ISO Hold | 20 s
Bird-Dogs | 10 / 10
Glute Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH / CORE COMBO
DB / BB Bridge / Hip Thrust | 10 (last rep 15 s ISO Hold)
Plank Complex (Side, Front, Side) | 20 s Each
1:00 rest × 3 Sets

BLOCK 4 – PUSH / LOWER BODY
TRX / DB Reverse Lunge | 10 / 10
DB SA Shoulder Press (Seated or Standing) | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – POSTERIOR / FINISHER
Banded RDL / Good Morning (Band Around Hips + Rack) | 10
TRX Row (Pronated) | 10
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