Heather Crow

September

Day 1 – Squat Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
90/90 Hip Rotations 1×6/side Slow, controlled, stay tall
Ankle Rockers 1×10/side Improve squat depth
Goblet Squat Hold 1×30s Sit deep, elbows push knees out
Banded Glute Walks 1×10/10 Activate glutes for squat stability

Main Lifts
Exercise Sets x Reps Notes
A1 Back Squat 4×5 Heavy load, focus on depth + control
A2 Box Jump 4x4 Pause between reps
B1 SL RDL 3x8/s
B2 Pallof Press 3x8/s
C1 Bench Press 3×8 Slightly lighter than max effort, focus on bar path
C2 Hinged Pronated Row 3x8

Day 2 – Bench Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Band or Dowel Flossing 1×12 Open chest and shoulders
Scap Push-Ups 1×10 Activate pressing support muscles
Half-Kneeling T-Spine Rotation 1×6/side Improve thoracic extension
Incline Push-Up Hold 1×20s Prep shoulders and trunk

Main Lifts
Exercise Sets x Reps Notes
A1 Bench Press 4×5
A2 Hinge Med Ball Chest Press Plyo 4x4
B1 Trap Bar Deadlift 3×8 Smooth pull, maintain brace
B2 Pot Stirs 3x10 per direction
C1 Zercher Squat 3x8 Lighter, more upright to build quads/core
C2 SA DB Shoulder Press 3×8/s

Day 3 – Deadlift Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Cat + Cow 1×8 Segment spine, find neutral
Banded Hamstring Floss 1×10/side Improve hinge mechanics
Hip Hinge Drill (PVC or Hands-on Hips) 1×10 Reinforce deadlift pattern
Glute Bridge Hold 1×30s Activate posterior chain

Main Lifts
Exercise Sets x Reps Notes
A1 Trap Bar Deadlift 4×5
A2 Broad Jump 4x4 pause between reps
B1 SA Overhead Press 3×6/s Strict form, full lockout
B2 Bird Dog Crunch 3x10/s
C1 Bulgarian Split Squat 3×8/s Balance & leg strength
C2 HK SA Lat Pulldown or Pull-Up 3×8/s
C3 Back Extension or GHR 3×12–15 Posterior chain finish