Dyan Day

HINGING AND PRESSING. ( BLK D)
Week 1 + 3

WARM-UP (1 Set)
Cat + Cow – 10
Half-Kneeling T-Rotations (band option) – 10/10

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Glute Bridge + Glute March – 10/10
RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Standing Single-Leg Band Abduction – 12/12
Rest – 0:30

BLOCK 2 (3 Sets)
DB Chest Press (wide + narrow grip) – 6/6
Double Band Pulldown (supinated grip) – 10
Rest – 0:30

BLOCK 3 (3 Sets)
Bodyweight Push-Ups – 10 / Swiss Ball Pot-Stir – 10/10
Elevated Glute Bridge (Foam Roller) – 12
Rest – 0:30

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Quadruped Shoulder + Hip CARS – 5/5/5/5
Hip 90/90s – 5/5
TRX-Supported Cossack Squat – 5/5

BLOCK 1 (3 Sets)
BB Back Squat / Goblet Squat – 10
Band / Cable Single-Arm Lat Prayer – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Rows (inverted option, pronated grip) – 10
DB Offset Split Squat – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Single-Arm Band or Cable Row from Split-Squat ISO – 10/10
Bodyweight Speed Squat – 12
Rest – 1:00

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Seated Figure 4 Hip Stretch – 30s/30s
Prone Angels – 10
Banded Clamshells – 10/10
Hip Thrust w/ 5s ISO x 5

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 10
Single-Leg DB Reverse Lunge (rack-supported) – 10/10
Rest – 1:00

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

BLOCK 3 (3 Sets)
DB Pull-Through – 10
DB Glute Bridge ISO Hold – 40–60s
Rest – 1:00

FINISHER (2–3 Sets)
Prone Leg Lift ISO – 20s/20s
Banded Fire Hydrants – 10/10
Banded Donkey Kicks – 10/10


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
Cat + Cow – 10
Half-Kneeling Hip Flexor / Quad Stretch – 30 s / 30 s
Half-Kneeling T-Spine Rotations – 6 / 6

ACTIVATION (1 Set)
Bird Dogs – 10 / 10
Banded Bridge / Hip Thrust – 10
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlift – 10
Banded Standing Single-Leg Adduction – 12 / 12
Rest – 0 : 30

BLOCK 2 (3 Sets)
DB Alternating Chest Press (wide) – 6 / 6
Single-Arm Band Pulldown (narrow grip) – 10 / 10
Rest – 0 : 30

BLOCK 3 (3 Sets)
Plank Shoulder Taps + Mountain Climbers – 20 / 20
Prone Banded Hamstring Curls – 12
Rest – 0 : 30

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Standing Hip and Shoulder CARS – 5 / 5 / 5 / 5
Rack-Supported Deep Squat – 30 s
TRX-Supported Pistol Squat – 5 / 5

BLOCK 1 (3 Sets)
BB Back Squat / Goblet Squat – 10
Half-Kneeling Single-Arm DB Row (bench-supported) – 10 / 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
BB / TRX Row (supinated grip) – 10
TRX-Supported Pistol Squat – 10 / 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Calf Raise – 20
Tib Raises – 20
Band Pull Complex (pronated + supinated + external rotation) – 8 / 8 / 8

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Child’s Pose Walks – 5 / 5
Hip 90 / 90 s w/ Thrust – 5 / 5
Banded Fire Hydrants – 10 / 10
Banded Hip Thrust Warm-Up – 10 (≈ 50 % working set weight)

BLOCK 1 (3 Sets)
DB / BB Staggered Hip Thrust – 10 / 10
Low Plank Hold – 30–40 s
Rest – 1 : 00

BLOCK 2 (3 Sets)
DB Push Press / DB Clean and Press Option – 10
TRX Row (supinated grip) – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Lateral Lunge w/ Reach – 10 / 10
DB Forward + Lateral Raise – 6 / 6
Rest – 1 : 00

FINISHER (2–3 Sets)
Plank Shoulder Taps – 10 / 10
Banded Plank Step-Outs – 10 / 10
Banded Glute Bridge ISO w/ Abduction – 20