Dale Ekelund

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 – 10/10
Banded Glute Bridge – 12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Low Plank – 20–30s (bench or floor)
Rest – 1:00

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

BLOCK 3 (2–3 Sets)
Bodyweight Scap Push-Ups – 10
Crab Walk Countdown – 6–1

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Band / Dowel Flossing – 10
Hip CARS + Swings – 10/10
Seated Figure 4 Hip Stretch – 30s/30s

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

BLOCK 1 (3 Sets)
Squat Variation – 10
Single-Arm Elbow-Supported DB Row – 10
YTW Scap Pumps (bench) – 10/10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Row (supinated grip) – 10
DB Farmer’s March – 10/10
Bodyweight Mountain Climber ISO – 15s/15s
Rest – 0:30

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Wall Angels – 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
Glute Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB Bridge / Hip Thrust – 10
Band or Cable Pulldown – 10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Lateral Lunge – 10/10
Banded Step-Outs – 30s/30s
Rest – 1:00

BLOCK 3 (3 Sets)
Seated Arnold Press – 10
Single-Arm Band External Rotation – 10/10
Rest – 1:00


HINGING AND PRESSING
Week 2 + 4

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

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

BLOCK 1 (3 Sets)
Staggered / Rack-Supported Single-Leg RDL – 10/10
Banded Toe Taps (Around-the-World) – 5/5
Rest – 1:00

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

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

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Band / Dowel Flossing – 10
TRX Scap Pulls – 10
Seated Figure 4 Hip Stretch – 30 s / 30 s

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

BLOCK 1 (3 Sets)
Split Squat (rack-assisted) – 10/10
TRX Row (pronated grip) – 10
Single-Leg Banded TKE – 20/20
Rest – 1:00

BLOCK 2 (3 Sets)
Single-Leg Calf Raise – 20/20
Wall Sit 20–30 s / Ball Squat on Wall – 10
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 Planks – 15 s / 15 s
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
Single-Arm DB Push Press – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Banded Crab Walks – 12/12
Side-Lying Single-Arm DB External Rotation – 10/10
Rest – 1:00