Cici Chen

HINGING AND PRESSING. - BLK (B)
( Week 1+3)

WARM-UP (1 Set)
Prone Angels + Cat / Cow – 10/10
Groin Rockers + T-Rotations – 10/10

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

BLOCK 1 (3 Sets)
DB / BB RDL – 10
DB Frog Pumps + Glute Bridge – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Incline Press (wide) – 10
DB Chest-Supported Rows – 10
Rest – 1:00

BLOCK 3 (3 Sets)
Hamstring Walkouts – 10
Bodyweight Push-Up (3s eccentric) – 10
Rest – 1:00

ANAEROBIC PUSH


SQUATTING AND PULLING
( Week 1 +3)

WARM-UP (1 Set)
Scarecrows + Wall Angels – 10/10
Standing Hip Circles – 10/10
Seated Figure 4 Hip Stretch – 30s/30s
Rack Supported Deep Squat – 30s–1:00

BLOCK 1 (3 Sets)
Goblet / BB Back Squat – 10
TRX Row (pronated grip) – 10
Glute Bridge ISO Hold – 40s
Rest – 1:00

BLOCK 2 (3 Sets)
Split-Stance Single-Arm DB Row (bench-supported) – 10/10
DB Split Squat – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Band Pull Complex (pronated + supinated + external rotation) – 8/8/8
Split Squat ISO Hold – 15s/15s
Low Plank Hold – max
Rest – 1:00

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESSING
( Week 1 +3)

WARM-UP (1 Set)
Dowel / Band Flossing – 10
TRX / Hanging Scap Pulls – 10
TRX Lateral Lunge – 5/5

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Banded Clamshells (15s ISO + 10 reps per side) – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 10
Half-Kneeling Single-Arm Band Pulldown – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB / BB Bent Row – 10
Half-Kneeling Single-Arm Shoulder Press – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
TRX / DB Lateral Lunge – 10/10
Band Pull-Aparts (pronated + supinated grip) – 10/10
Rest – 1:00


HINGING AND PRESSING
( Week 2+4)

WARM-UP (1 Set)
TRX Pec Stretch w/ Overhead Angels – 10
Lying Knee-to-Chest Stretch – 10 breaths each side
Half-Kneeling T-Rotations – 10/10

ACTIVATION (1 Set)
Bird Dogs w/ Crunch – 10/10
Banded Glute Bridge + Clamshells – 10/10/10
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlift (Trap Bar or Barbell) – 10
Bodyweight Push-Ups – 10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Single-Arm Chest Press – 10/10
DB Single-Leg RDL (bench-supported) – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Stability Ball Hamstring Curl – 10 (last rep 15s ISO hold)
DB Pec Fly from Deadbug ISO Position – 12
Rest – 1:00

ANAEROBIC PUSH


SQUATTING AND PULLING
( Weeks 2 +4)

WARM-UP (1 Set)
Prone Angels + Scap Pumps (Y, T, W) – 10 each
Hip 90/90s w/ Forward Fold – 6/6
Single-Leg Step-Up – 5/5
Rack Supported Deep Squat – 30s–1:00

BLOCK 1 (3 Sets)
DB Single-Leg Step-Up – 10/10
DB Chest-Supported Rows – 10
DB Calf Raises – 20
Rest – 1:00

BLOCK 2 (3 Sets)
Goblet / BB Back Squat – 10
Single-Arm TRX Row – 10/10
Banded Crab Walks – 12/12
Rest – 1:00

BLOCK 3 (3 Sets)
Wall Sit ISO Hold (use rack) – max
TRX Row ISO Hold – 20s
Rest – 1:00

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESSING
( Weeks 2 +4 )

WARM-UP (1 Set)
Standing Shoulder CARS – 10/10
Standing Hip CARS + Circles – 10/10
TRX Reverse Lunge – 10/10

ACTIVATION (1 Set)
Bear Crawl Shoulder Taps – 10/10
Banded Glute Bridge – 10 + Glute March – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Hip Thrust – 10 (last rep 15s ISO hold)
Plank Complex (side, front, side) – 20s each
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
DB Forward + Lateral Raise – 8/8
Rest – 1:00

BLOCK 3 (3 Sets)
Banded RDL / Good Morning (band around hips and rack) – 20
TRX Row (pronated grip) – 10
Rest – 1:00