Helen Welch

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


🟦 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



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


🟦 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