Heidi Stark

🟦 HINGING & PRESSING

Week 1 + 3

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

Block 2 – Core / Activation
• Pallof Press – 10/10
• Banded Crab Walks – 12/12
• Dowel/TRX RDL – 10
1 Set

Block 3 – Hinge + Push
• DB/BB RDL – 10
• Staggered SA Band Chest Press – 10/10
1:00 rest — 3 Sets

Block 4 – Chest + Lats
• DB Chest Press (Narrow Grip) – 10
• Seated Band Pulldown – 10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• Banded Crab Walk Countdown – 6 → 1
• Bench/BB Plank Shoulder Taps – 20
1:00 rest — 3 Sets

Anaerobic Push


🟩 SQUATTING & PULLING

Week 1 + 3

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

Block 2 – Core / Activation
• Pallof Press Walk-Outs – 5/5
• Banded Crab Walks – 12/12
1–2 Sets

Block 3 – Squat + Row
• Squat Variation – 10
• Band/Cable Row (Split Stance) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull + Knee Extension + Calves
• TRX Row (pronated) – 10
• Seated SL Knee Extension w/ 3s ISO Hold – 10/10
• Calf Raises – 20
1:00 rest — 3 Sets

Gunshow Finisher

🟩 DAY – CORE & BOOTY (BEGINNER)
Workout A (Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Easy Aerobic Warm-Up (bike or treadmill)


Standing Hip Circles x8/8
Standing Torso Rotations x10/10
Banded Lateral Walks x10/10
Glute Bridge x12
1 Set

Block 2 – Strength Circuit 1 (Glutes + Core Basics)

DB Goblet Squat – 12
DB Glute Bridge - 12
Standing Pallof Press – 10/10
1:00 rest – 3 Sets


Block 3 – Strength Circuit 2 (Unilateral + Stability)

Step-Ups (low box) – 10/10
Quadruped Kickbacks – 10/10
Deadbugs – 10/10

1:00 rest – 3 Sets

Block 4 – Core + Booty Finisher

Banded Glute Bridge Pulses – 15
Heel Taps – 20
Bird Dogs – 10/10

Work continuously for 5 minutes — rest as needed




🟦 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility Prep
• TRX Pec Stretch w/ OH Angels – 10
• Seated Hip CARs + Seated Forward Folds (hamstring stretch) – 5/5/5/5
• Seated T-Rotations – 10/10
1 Set

Block 2 – Core / Activation
• Bench/BB Shoulder Taps – 20
• Seated Block Squeeze – 20–30s
• Dowel/TRX RDL – 10
1 Set

Block 3 – Hinge + Pull
• Half-Kneeling on Bench SL RDL – 10/10
• SA Band Pulldown – 10/10
1:00 rest — 3 Sets

Block 4 – Push + Hinge
• DB SA Chest Press – 10/10
• RDL (Band Around Hips to Rack) – 10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• 5 BB Push-Ups + 20 Mountain Climbers
• TRX Supported Lateral Lunge – 10/10
1:00 rest — 3 Sets

Anaerobic Push
(Optional conditioning)

🟩 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility Prep
• Dowel Flossing + Figure 8s – 10/10
• Band Pull-Aparts (pronated + supinated) – 10/10
• Hip CARs + Swings – 10/10
1 Set

Block 2 – Core / Activation
• BB Mountain Climber ISO Holds – 15s/15s
• Seated Block Squeeze w/ Internal Rotation – 10/10
1–2 Sets

Block 3 – Squat + Pull + Glutes
• SL Step-Down (rack-assisted) – 10/10
• TRX Row (supinated) – 10
• Banded Crab Walks – 12/12
1:00 rest — 3 Sets

Block 4 – Upper Back / Delts / Tibs
• Chest-Supported SA DB Row – 10/10
• Seated DB Lateral Raise – 10
• Tib Raises – 20
1:00 rest — 3 Sets

Gunshow Finisher



🟩 DAY – CORE & BOOTY (BEGINNER)

Workout B (Week 2 + 4)
Block 1 – Warm-Up / Mobility

5-Minute Easy Aerobic Warm-Up
Bodyweight Squats – 12
Standing Hip Abduction – 10/10
Standing Side Bends – 10/10
Banded Monster Walks – 10/10
1 Set


Block 2 – Strength Circuit 1 (Glute Focus + Core Stability)

DB Romanian Deadlift – 12
DB or BB Hip thrust - 12
Standing Pallof Hold – 15s/side
1:00 rest – 3 Sets


Block 3 – Strength Circuit 2 (Control + Balance)

Reverse Lunges (bodyweight or light DB) – 8/8
Fire Hydrants – 10/10
Plank Hold – 20–30s
1:00 rest – 3 Sets


Block 4 – Core + Booty Finisher

Frog Pumps – 15
Cross-Body Mountain Climbers (slow) – 20
Glute Bridge Hold – 20s

Work continuously for 5 minutes — rest as needed