Heidi Bell

NOV 15TH - DEC 15TH - BLK (C)

🟩 HINGING AND PRESSING. ( BLK - C)

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Cat-Cow | 10
Foam Roller T-Rotations | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Banded Deadbugs | 10 / 10
Banded Glute Bridges w/ 3 s ISO Hold | 10
Banded Clamshells | 10 / 10
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10
DB Chest Press (Wide Grip) | 10
1:00 rest × 3 Sets

BLOCK 4 – POSTERIOR CHAIN / CORE
BB Push-Ups | 10
Swiss Ball Hamstring Curl | 10
1:00 rest × 3 Sets

BLOCK 5 – CORE FINISHER
Band Paloff Press (Circles) | 10 / 10 Each Way
Banded Crab Walk Countdown | 6 → 1
1:00 rest × 3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Dowel Flossing + Figure 8s | 10 / 10
Hip CARS + Hip Swings | 5 / 5
TRX Scap Pulls + ISO Row Hold | 10 + 20 s
1 Set

BLOCK 2 – CORE & ACTIVATION
Band Paloff Press | 10 / 10
Glute Bridge ISO Hold | 40 s – 1 min
1–2 Sets

BLOCK 3 – STRENGTH
DB Goblet Squat (3 s ISO Every Rep) | 10
TRX Row (Supinated) | 10
Glute Bridge ISO Hold | 40 s – 1 min
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / CORE CONTROL
Elbow-Supported SA DB Row (Bench) | 10 / 10
YTW Scap Holds | 10 s Each Letter
BB / Bench Mountain Climber ISO | 15 s / 15 s
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESS

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Seated Figure-4 Hip Stretch | 30 s / 30 s
Foam Roller T-Rotations w/ Windmill | 10 / 10
Banded Clamshells | 10 / 10
Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 2 – STRENGTH
Staggered DB Bridge / Hip Thrust | 10 / 10
Band / Cable Lat Prayer | 10
1:00 rest × 3 Sets

BLOCK 3 – PUSH / PULL ACCESSORY
Seated Shoulder Press | 10
SA Band Pulldown | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – POSTERIOR & CORE FINISHER
Banded Good Morning (Band on Hips + Rack) | 10
Low Plank (Bench Supported) | 30 s
Banded Shoulder Drivers | 30 s
1:00 rest × 3 Sets


🟩 HINGING AND PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Cat-Cow | 10
Groin Rockers + T-Rotations | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bird-Dogs | 10 / 10
Banded Glute Bridges w/ Abduction | 12
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10 (Staggered Option 10 / 10)
DB Glute Bridge ISO Hold | 40 s – 1 min
1:00 rest × 3 Sets

BLOCK 4 – PUSH / PULL ACCESSORY
DB SA Chest Press (Wide Grip) | 10 / 10
Band Pull-Aparts (Pronated + Supinated) | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – CORE FINISHER
Paloff Press w/ Rotation | 10 / 10
Plank Shoulder Taps | 20
2–3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Prone Angels | 10
Prone Scap Pumps (Y T W) | 10 Pumps Each
Quadruped Hip & Shoulder CARS | 6 / 6 / 6 / 6
1 Set

BLOCK 2 – CORE & ACTIVATION
Deadbugs | 10 / 10
Banded Glute Bridge (last rep 20 s ISO Hold) | 10
2 Sets

BLOCK 3 – STRENGTH
Split Squat (Rack Supported) | 10 / 10
SA TRX Row (Pronated) | 10 / 10
SL Banded TKE | 20 / 20
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / UPPER BACK
TRX Row (Supinated) | 10
TRX Supported Speed Squat | 12
Band or Cable Face Pull | 10
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESS

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Scarecrows + Wall Angels | 10 / 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
Supine Knee-to-Chest Stretch | 30 s / 30 s
Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Banded Bridge / Hip Thrust | 10
Low Plank Hold | 30–40 s
1:00 rest × 3 Sets

BLOCK 3 – STRENGTH
SA Push Press (Landmine Option) | 10 / 10
TRX Row (Pronated) | 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / CORE FINISHER
Feet-Elevated Glute Bridge | 10
Side Plank | 20 s / 20 s
Banded Donkey Kicks + Fire Hydrants | 10 / 10
30 s rest × 3 Sets