Curtis LeBoutillier

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 (booty band) – 10/10
Banded Glute Bridge – 20
Dowel RDL Warm-Up – 10

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

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

FINISHER (2–3 Sets)
TRX Stability Push-Up – 10
DB Glute Bridge – 10

ANAEROBIC PUSH


SQUATTING AND PULLING
( Week 1 +3)

WARM-UP (1 Set)
Scarecrows + Angels – 10/10
Hip CARS + Swings – 10/10
Rack Supported Deep Squat – 10

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

BLOCK 1 (3 Sets)
DB / BB Front Squat – 10
TRX / BB Row (supinated) – 10
Single-Leg Sit-to-Stand (with dowel) – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Row (supinated) – 30s
DB Farmer’s March – 30s
TRX Assisted Alternating Reverse Lunge – 30s
Rest – 30s

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESSING
( Week 1 +3)

WARM-UP (1 Set)
TRX / Hanging Scap Pulls – 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
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB Hip Thrust w/ 3s ISO Each Rep – 10
Banded Staggered SL RDL – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Push Press – 10
Single-Arm Band External Rotation – 10/10
Rest – 1:00

FINISHER (3 Sets)
Alternating Lateral Lunge – 30s
TRX Row (inverted option) – 30s
Banded Plank Shoulder Walk-Outs – 30s
Rest – 30s


HINGING AND PRESSING
( Week 2 +4)

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

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

BLOCK 1 (3 Sets)
Deadlift – 10
Low Plank Hold – max
Rest – 1:00

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

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

ANAEROBIC PUSH


SQUATTING AND PULLING
( Week 2+4)

WARM-UP (1 Set)
Scarecrows + Angels – 10/10
TRX Scap Pulls – 10
Seated Figure 4 Hip Stretch – 30s/30s

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

BLOCK 1 (3 Sets)
DB Split Squat (rack-assisted) – 10/10
Single-Arm DB Row (bench-supported) – 10/10
Banded Squat w/ Single-Leg Abduction – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
Heel-Elevated Goblet Squat – 12
Band Pull-Aparts (pronated grip) – 12
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 Plank w/ Clamshell – 12/12
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
Half-Kneeling DB Shoulder Press – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Banded Crab Walks – 12/12
Banded Mountain Climber ISO – 15s/15s
Rest – 1:00