Eric Reid

🟦 HINGING & PRESSING



Week 1 + 3

Block 1 – Mobility & Prep
• Standing T-Rotations – 10/10
• Standing Shoulder CARs – 10/10
• Standing Hamstring Swoops – 10/10
1 Set

Block 2 – Standing Core & Glute Activation
• Standing Banded Kickbacks – 12/12
• Standing Cable/Band Pallof Press – 10/10
• Mini-Band Crab Walks – 10/10
1 Set

Block 3 – Strength
• DB or BB RDL – 10
• Standing SA Band Chest Press – 10/10
1:00 rest × 3 Sets

Block 4 – Push + Pull
• DB Chest Press (Neutral Grip) – 10
• SA Standing Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 5 – Conditioning Prep
• Standing Band Chop (High to Low) – 10/10
• Banded Crab Walk Countdown – 6 → 1


• Bench or Barbell Push-Up – 10
1:00 rest × 3 Sets

Anaerobic Finisher (Optional)

🟩 SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility & Prep
• Scarecrows + Wall Angels – 10/10
• Standing Hip Circles – 10/10
• Standing Figure-4 Stretch – 30s/30s
1 Set

Block 2 – Standing Core & Activation
• Standing Pallof Step-Outs – 5/5
• Banded Side Steps – 10/10
1–2 Sets

Block 3 – Squat + Row
• TRX or Goblet Squat – 10
• Band or Cable Row (Split Stance) – 10/10
1:00 rest × 3 Sets

Block 4 – Pull + Knee Extension + Calves
• TRX Row (Neutral Grip) – 10
• Standing SL Knee Extension (banded or cable) – 10/10
• DB Standing Calf Raise – 20
1:00 rest × 3 Sets

Block 5 – Finisher
• DB or TRX Supported Reverse Lunge – 8/8
• Band Pull-Aparts (Overhead) – 12
1:00 rest × 3 Sets

Gunshow (Optional Arms Block)


🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets














🟦 HINGING & PRESSING



Week 2 + 4

Block 1 – Mobility & Prep
• SA Band Lat Stretch – 30s/30s
• Standing T-Rotation to Reach – 8/8
• Front-Foot Elevated Hamstring Stretch – 30s/30s
1 Set

Block 2 – Standing Core & Glute Activation
• Standing Banded Abduction Pulses – 12/12
• Standing Cable/Band Pallof Holds – 20s/side
• Mini-Band Diagonal Steps – 10/10
1 Set

Block 3 – Strength
• DB or KB Conventional Deadlift – 10
• Standing SA Band Chest Press (split stance) – 10/10
1:00 rest × 3 Sets

Block 4 – Accessory Push / Pull
• Incline SA DB Chest Press – 10/10
• Standing Band Pulldown (neutral grip) – 10
1:00 rest × 3 Sets

Block 5 – Stability + Lower Push
• Barbell or TRX Stability Push-Up – 10
• DB or TRX Supported Reverse Lunge – 8/8


1:00 rest × 3 Sets

Anaerobic Finisher (Optional)

🟩 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility & Prep
• TRX Chest Stretch w/ Angles – 10
• Standing Hip Circles – 10/10
• Standing Figure-4 Pulse – 10/10
1 Set

Block 2 – Standing Core & Activation
• Standing SL Band Abduction + Adduction (mini band) – 10/10
• Standing Pallof Press to Rotation – 8/8
1–2 Sets

Block 3 – Squat + Row
• DB Split Squat – 8/8
• Standing SA Band Row – 10/10
1:00 rest × 3 Sets

Block 4 – Lateral + Pull + Calves
• TRX Row (supinated) – 10
• Banded Lateral Squat Step – 8/8
• Standing DB Calf Raise (slow tempo) – 15
1:00 rest × 3 Sets

Block 5 – Finisher
• Alternating DB Step-Up – 8/8
• Standing Band Face Pull – 10
1:00 rest × 3 Sets

Gunshow (Optional Arms Block)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX or Hanging Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Push Press x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Alternating Lateral Lunge 30s
TRX Row (Inverted Option) 30s
Banded Plank Shoulder Walkouts 30s
30s rest – 3 Sets