Janelle Snowden

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Low Plank (Weighted Option) 30–40 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Floor Chest Press (Wide Grip) x10
DB Glute Bridge x12
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
TRX Scap Pulls x10 + ISO Row Hold 20 s
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
TRX Row (Supinated) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
DB Split Squat (3 s ISO each rep) x10/10
TRX Reverse Flys x10
Bench / Floor Mountain Climber ISO 15 s / 15 s
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 30 s / 30 s
TRX or Hanging Scap Pulls x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB or BB Hip Thrust x10/10
Band / Cable Lat Prayer x10
Standing Single-Leg Band or Plate Abduction x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x10
SA Band Pulldown x10/10
Lateral Lunge (Goblet) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30 s
Banded Shoulder Drivers 30 s
1:00 rest – 3 Sets




🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridges w/ Abduction x12
Trap Bar Deadlift (Warm-Up) x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
DB Staggered Glute Bridge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Floor Alternating SA Chest Press (Wide) x10/10
Half-Kneeling SA Band Pulldown x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Ups x8/8
Elevated Glute Bridge (Foam Roller) x12
Prone Leg Lift ISO Hold 15s/15s
2–3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels + Scap Pumps (YTW’s) x10 at Each Letter
Dynamic Frog Stretch 40s–1 min
Split Squat (Warm-Up) x5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Fire Hydrants + Donkeys x12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x10/10 (Rack-Supported Option)
DB Chest-Supported Row (Bench) x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Front Squat + Stability)
DB Front Squat x12 (HE Option)
SA TRX Row x10/10
Plank Shoulder Taps x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip 90/90s x5/5 + Dynamic Frog Stretch 40s
Banded Donkeys + Fire Hydrants x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling SA Band Pulldown w/ Rotation x10/10
Low Plank Hold – Max Time (Weighted Option)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
SA Push Press x10/10
TRX Row (Pronated Grip) x10
DB Reverse Lunge x10/10 (TRX or Rack Supported)
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior + Core
Feet-Elevated Glute Bridge (Foam Roller or Hip Thrust Box) x10
Side Planks x20s/20s
Banded Donkey Kicks + Fire Hydrants x10/10
30s rest – 3 Sets


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