Evelina Thompson

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Standing T-Rotations x10/10
Standing Shoulder CARS x10/10
Seated Figure-4 Hip Rocks x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL x10
Staggered Single-Arm Banded Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Narrow Grip) x10
Seated Band Pulldown (Narrow Grip) x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Banded RDL (Band on Rack and Hips) x12
Barbell Push-Up (3s Eccentric) x10
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Band or Cable Single-Arm Row from Split Stance x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
TRX Row (Pronated) x10
Seated Single-Leg Knee Extension w/ 3s ISO Hold x10/10
Calf Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
TRX Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbug Core Press ISO 15s/15s
Banded Clamshells (15s ISO + 10 Reps Each Side)
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB or BB Bridge / Hip Thrust x10
Band or Cable Lat Prayer x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Pull + Press)
TRX Row (Supinated) x10
Half-Kneeling Single-Arm Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Shoulders
DB or TRX Lateral Lunge x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
1:00 rest – 3 Sets





🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Seated Hip CARS + Seated Forward Folds (Hamstring Stretch) x5/5/5/5
Standing T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Dowel or TRX RDL x10
1 Set

Block 3 – Primary Strength (Hinge + Pull)
Half-Kneeling on Bench Single-Leg RDL x10/10
Single-Arm Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Posterior Chain)
DB Single-Arm Chest Press x10/10
Banded RDL (Band Around Hips and Rack) x12
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Hamstrings
5 Barbell Push-Ups + 20 Mountain Climbers
Swiss Ball Hamstring Curl x10
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
Hip CARS + Swings x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ 5s ISO Each Rep x5/5
Staggered or Single-Leg Bridge x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Single-Leg Step-Down (Rack Assisted) x10/10
TRX Row (Supinated Grip) x10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Upper + Lower)
Chest-Supported Single-Arm DB Row x10/10
Seated DB Lateral Raise x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Bear Crawl ISO Hold 20s
Bird Dogs x10/10
Glute Bridge / Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Core)
DB or BB Bridge / Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side, Front, Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
TRX or DB Reverse Lunge x10/10
DB Single-Arm Shoulder Press (Seated or Standing) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Pull
Banded RDL or Good Morning (Band Around Hips + Rack) x10
TRX Row (Pronated) x10
1:00 rest – 3 Sets