Jane Ong

HINGING AND PRESSING. ( BLK C)
( Week 1 +3 )

WARM-UP (1 Set)
Foam Roller T-Rotation w/ Windmill – 10/10
Cat + Cow – 10
Half-Kneeling Quad and Hip Flexor Stretch – 30s/30s

ACTIVATION (1 Set)
Swiss Ball Deadbugs – 10/10
Banded Glute Bridge w/ 3s ISO Hold – 10
Banded Clamshells – 10/10
Dowel RDL (Warm-Up) – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Low Plank (weighted option) – 30–40s
Rest – 1:00

BLOCK 2 (3 Sets)
DB Floor Chest Press (wide) – 10
DB Glute Bridge – 12
Seated Band Pulldown – 10
Rest – 1:00

BLOCK 3 (3 Sets)
DB Chest Fly from Deadbug / Hollow Hold – 10
Swiss Ball Hamstring Curl – 12
Rest – 1:00

ANAEROBIC PUSH

SQUATTING AND PULLING
( Week 1 +3)

WARM-UP (1 Set)
Dowel Flossing + Figure 8s – 10/10
Hip CARS + Hip Swings – 5/5
TRX Scap Pulls – 10 + ISO Row Hold – 20s
Deep Squat Hold (rack-assisted) – 40s–1:00

ACTIVATION (1–2 Sets)
Band Paloff Press – 10/10
Glute Bridge ISO Hold – 40s–1:00

BLOCK 1 (3 Sets)
DB Goblet Squat (3s ISO each rep, heel-elevated option) – 10
TRX Row (supinated) – 10
Glute Bridge ISO Hold – 40s–1:00
Rest – 1:00

BLOCK 2 (3 Sets)
DB Split Squat (3s ISO each rep) – 10/10
TRX Reverse Fly – 10
Bench / Floor Mountain Climber ISO – 15s/15s
Rest – 1:00

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESS
( Week 1 +3 )

WARM-UP (1 Set)
Seated Figure 4 Hip Stretch – 30s/30s
TRX / Hanging Scap Pulls – 10
Banded Clamshells – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Staggered DB / BB Hip Thrust – 10/10
Band / Cable Lat Prayer – 10
Standing Single-Leg Band or Plate Abduction – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
Seated Shoulder Press – 10
Single-Arm Band Pulldown – 10/10
Goblet Lateral Lunge – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Banded Good Morning (band on hips and rack) – 12
Low Plank (bench-supported option) – 30s
Banded Shoulder Drivers – 30s
Rest – 1:00


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
TRX Pec Stretch + TRX Hinged Lat Stretch – 40s/40s
Groin Rockers + T-Rotations – 10/10

ACTIVATION (1 Set)
Bird Dogs w/ Crunch – 10/10
Banded Glute Bridge w/ Abduction – 12
Trap Bar Deadlift (Warm-Up) – 10

BLOCK 1 (3 Sets)
Deadlift – 10
DB Staggered Glute Bridge – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Floor Alternating Single-Arm Chest Press (wide) – 10/10
Half-Kneeling Single-Arm Band Pulldown – 10/10
Rest – 1:00

BLOCK 3 (2–3 Sets)
Plank Ups – 8/8
Elevated Glute Bridge (Foam Roller) – 12
Prone Leg Lift ISO – 15s/15s

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Prone Angels + Scap Pumps (Y, T, W) – 10 each
Dynamic Frog Stretch – 40s–1:00
Split Squat (Warm-Up) – 5/5

ACTIVATION (1–2 Sets)
Banded Deadbugs – 10/10
Banded Fire Hydrants + Donkey Kicks – 12/12

BLOCK 1 (3 Sets)
DB Split Squat w/ 3s ISO (rack-supported option) – 10/10
DB Chest-Supported Row (bench) – 10
Single-Arm Band External Rotation – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Front Squat (heel-elevated option) – 12
Single-Arm TRX Row – 10/10
Plank Shoulder Taps – 20
Rest – 1:00

FINISHER
Gunshow

THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Scarecrows + Angels – 10/10
Hip 90/90s – 5/5 + Dynamic Frog Stretch – 40s
Banded Donkey Kicks + Fire Hydrants – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 10 (last rep 20s ISO hold)
Half-Kneeling Single-Arm Band Pulldown w/ Rotation – 10/10
Low Plank Hold (weighted option) – max
Rest – 1:00

BLOCK 2 (3 Sets)
Single-Arm Push Press – 10/10
TRX Row (pronated grip) – 10
DB Reverse Lunge (TRX / rack-supported) – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Feet-Elevated Glute Bridge (Foam Roller or Box) – 10
Side Planks – 20s/20s
Banded Donkey Kicks + Fire Hydrants – 10/10
Rest – 0:30


DEC 1ST - JAN 1ST - BLK (D)


🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Single-Leg Band Abduction x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Wide + Narrow) x6/6
Double Band Pulldown (Supinated Grip) x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 or Swiss Ball Pot Stir x10/10
Elevated Glute Bridge (Foam Roller) x12
30s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip CARS x5/5/5/5
Hip 90/90s x5/5
TRX Supported Cossack Squat or lateral lunge x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or Goblet Squat x10
Band or Cable SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
TRX Rows or Inverted Rows (Pronated Grip) x10
DB Offset Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
SA Band or Cable Row from Split Squat ISO x10/10
Bodyweight Speed Squat x12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Prone Angels x10
Banded Clamshells x10/10
Hip Thrust w/ 5s ISO x5
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Single-Leg DB Reverse Lunge x10/10 (Rack Supported)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
DB Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Banded Donkeys x10/10
2–3 Sets


🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling Hip Flexor / Quad Stretch 30s / 30s
Half-Kneeling T-Spine Rotations x6 / 6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10 / 10
Banded Bridge / Hip Thrust x10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Banded Standing Single-Leg Adduction x12 / 12
30 s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Chest Press (Wide Grip) x6 / 6
SA Band Pulldown (Narrow Grip) x10 / 10
30 s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Shoulder Taps + Mountain Climbers x20 / 20
Prone Banded Hamstring Curls x12
30 s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder CARS x5 / 5 / 5 / 5
Rack-Supported Deep Squat Hold 30 s
TRX-Supported Pistol Squat x5 / 5
1 Set

Block 2 – Primary Strength (Squat + Row)
BB Back Squat or Goblet Squat x10
Half-Kneeling SA DB Row (Bench Supported) x10 / 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Single-Leg)
BB or TRX Row (Supinated Grip) x10
TRX-Supported Pistol Squat x10 / 10
1:00 rest – 3 Sets

Block 4 – Accessory / Lower Leg + Postural Work
DB Calf Raises x20
Tib Raises x20
Band Pull Complex (Pro + Sup + External Rotations) x8 / 8 / 8

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Child’s Pose Walks x5 / 5
Hip 90/90s w/ Thrust x5 / 5
Banded Fire Hydrants x10 / 10
Banded Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Staggered Hip Thrust x10 / 10
Low Plank Hold 30–40 s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
DB Push Press / DB Clean & Press Option x10
TRX Row (Supinated Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Lunge + Shoulder Focus
DB Lateral Lunge 10/10
DB Forward + Lateral Raise x6 / 6
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Glute Series
Plank Shoulder Taps x10 / 10
Banded Plank Step-Outs x10 / 10
Banded Glute Bridge ISO w/ Abduction x20
2–3 Sets