Janet Simmonds

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

WARM-UP (1 Set)
Standing Hinged T-Rotations – 6 / 6
Cat + Cow – 10
Half-Kneeling Quad + Hip Flexor Stretch – 30 s / 30 s

ACTIVATION (1 Set)
Deadbugs w/ Band Pull-Apart ISO – 10 / 10
Banded Clamshells – 12 / 12
Banded Glute Bridge ISO Hold – 40 s
RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 6-8 (3 s ISO each rep)
DB Flat-Bench Chest Press (wide) – 6-8
Rest – 1 : 00

BLOCK 2 (3 Sets)
BB Hip Thrust – 8
DB Pec Fly (from Deadbug / Hollow Hold) – 10
Seated Band Pulldown – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
TRX Stability Push-Up – 10
KB Swing – 12
TRX Hamstring Curl – 10
Rest – 1 : 00

FINISHER
Anaerobic Push

SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Dowel Flossing + Figure 8s – 10 / 10
Hip CARS + Swings – 5 / 5
KB Deep Squat Hold – 40 s
TRX / Hanging Scap Pulls – 10

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

BLOCK 1 (3 Sets)
Goblet / Back Squat – 6-8
Single-Arm Elbow-Supported Row – 8 / 8
Rest – 1 : 00

BLOCK 2 (3 Sets)
Bulgarian Split Squat (plate rotation option) – 8 / 8
TRX Reverse Fly – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Banded Speed Squat (red band) – 20
Band Pull Complex (pronated + supinated + external rotation) – 8 / 8 / 8
High Plank Shoulder Taps – 20
Rest – 1 : 00

FINISHER
Gunshow

FULL BODY H.I.I.T
Week 1 + 3

WARM-UP (5 min)
5-Minute Aerobic Warm-Up (any machine)
Dowel Flossing + Figure 8s – 10 / 10
World’s Greatest Stretch – 6 / 6
Banded Deadbugs – 10 / 10
Single-Leg / Double Glute Bridge – 10 / 10 / 10

BLOCK 1 (3 Sets)
AirBike Sprint – 40 s
DB / BB RDL – 40 s
DB / BB Bent Row – 40 s
Rest – 0 : 40

BLOCK 2 (3 Sets)
Ski Erg Sprint – 40 s
DB Floor Chest Press (power focus) – 40 s
DB Alternating Reverse Lunge – 40 s
Rest – 0 : 40

CORE FINISHER – AMRAP (6 min)
Stability Ball Deadbugs – 12 / 12
Stability Ball Pot Stir – 12 / 12
Stability Ball Crunch – 20
(Work continuously for 6 minutes; rest only as needed.)


HINGING AND PRESSING
Week 2 +4

TRX pec stretch + TRX hinged lat stretch 40s/40s
Worlds Greatest Stretch 6/6
SL Hip Airplanes 8/8
1 Set

Birdogs w/ crunch 10/10
Banded Glute Bridges w/ Abduction 12
Deadlift ( warm-up) 10
1 Set


Deadlift 6-8
SA flat bench chest press 6/6
1:00 rest- 3 sets

DB/BB Staggered RDL 8/8
Push ups - max
HK SA band pull down w/ rotations 10/10
1:00m rest - 3 sets

Swiss Ball pot Stir 12/12
Swiss SL hamstring Curl 10/10
Side plank w/ banded clamshells 10/10
2-3 Sets

Anarobic Push



SQUATING AND PULLING
Week 2 +4

Prone Angels + scap pumps YTW's 10/ 10 at each letter
Dynamic Fror Stretch 40s- 1 min
Split Squat ( warm up) 5/5
1 Set

Banded Deadbugs 10/10
Banded Fire hydrant's + Donkey's 12/12
1-2 Sets

DB Split Squat w/ 3s ISO 10/10 ( Rack supported option) 10/10
Pull ups ( band asst.) 6-8
1:00m rest - 3 sets

DB/ BB Front Squat 10
SA TRX row 8/8
1:00m rest - 3 sets

DB Alt. forward lunges 10/10
DB Plank rows 10/10
Hallow hold - MAX
1:00m rest - 3 sets


FULL BODY H.I.I.T
Week 1 + 3

WARM-UP (5 min)
5-Minute Aerobic Warm-Up (any machine)
Dowel Flossing + Figure 8s – 10 / 10
World’s Greatest Stretch – 6 / 6
Banded Deadbugs – 10 / 10
Single-Leg / Double Glute Bridge – 10 / 10 / 10

BLOCK 1 (3 Sets)
AirBike Sprint – 40 s
DB / BB RDL – 40 s
DB / BB Bent Row – 40 s
Rest – 0 : 40

BLOCK 2 (3 Sets)
Ski Erg Sprint – 40 s
DB Floor Chest Press (power focus) – 40 s
DB Alternating Reverse Lunge – 40 s
Rest – 0 : 40

CORE FINISHER – AMRAP (6 min)
Stability Ball Deadbugs – 12 / 12
Stability Ball Pot Stir – 12 / 12
Stability Ball Crunch – 20
(Work continuously for 6 minutes; rest only as needed.)


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


🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Supine Knee Pulls + Rotation x5/5
Groin Rockers + T-Rotations x5/5
Single- + Double-Leg Glute Bridge x10/10/10
Deadlift Warm-Up x6
1 Set

Block 2 – Primary Strength (Hinge + Press)
Deadlift x6–8
DB Reverse Grip Chest Press x6–8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior Chain + Core)
DB or BB Staggered RDL x10/10
DB Push-Ups – Max Reps
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB or BB Hip Thrust x10
KB Swing x20
Copenhagen Plank 20s / 20s
1:00 rest – 3 Sets

Block 5 – Finisher
Anaerobic Push

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
TRX Scap Pulls (Protraction + Retraction) x10
TRX Row w/ 3s ISO Hold x8
Goblet or Back Squat Warm-Up x8
1 Set

Block 2 – Primary Strength (Squat + Pull)
1.5 Rep Goblet or Back Squat x8
Single-Arm Elbow-Supported DB Row (Bench) x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Upper Back)
Deficit Split Squat w/ 3s ISO Each Rep x8/8
Chin-Ups (Banded Assisted) – Max Reps
1:00 rest – 3 Sets

Block 4 – Accessory / Power + Core
TRX Pistol Squat x8/8
TRX Row + Fly Combo x8/8
1:00 rest – 3 Sets

Block 5 – Finisher / Core Control
TRX Mountain Climbers (Feet in Straps) x20
Hollow Hold – Max Time
1:00 rest – 3 Sets

Gunshow Finisher

🟦 FULL BODY H.I.I.T.

Block 1 – Mobility Warm-Up (5 min)
World’s Greatest Stretch x5/side
Inchworm + Push-Up x6
Cat-Cow Flow x6
Cossack Squat x5/5
Band Pull-Apart Complex (Pro + Sup + Ext) x5/5/5
1 Set

Block 2 – Conditioning Circuit (3 Rounds)
Airbike – Max Effort Sprint (40s)
DB Thrusters (Squat + Overhead Press)
Renegade Row (Push-Up + Alternating Row)
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 3 – Power & Core Circuit (3 Rounds)
SkiErg – Sprint (40s)
KB Deadlift to High Pull
Side Plank w/ Hip Dips (20s/20s)
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 4 – Core Finisher (5 Minutes – Ladder)
Climb the Ladder: Add 5 Reps Each Round
V-Ins x10
Leg Raises x10
Plank Ups x10


🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
World’s Greatest Stretch x5/5
Push-Up to Pike x5
Single- + Double-Leg Glute Bridge x10/10/10
RDL Warm-Up x6
1 Set

Block 2 – Primary Strength (Hinge + Press)
DB or BB RDL x6–8
DB Alternating Single-Arm Chest Press (Wide) x6/6
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Glute + Pull)
Staggered Hip Thrust x8/8
Single-Arm Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power + Core Stability
KB Stability Push-Up x6/6
Staggered KB Swing x10/10
KB Russian Twist x12
1:00 rest – 3 Sets

Block 5 – Finisher
Anaerobic Push

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Quadruped Hip + Shoulder CARS x5/5/5/5
Hanging or TRX Scapular Protraction + Retraction x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Bulgarian Split Squat x8/8
Banded Assisted Pull-Up – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Rotation)
Heels-Elevated Goblet Squat x10
Single-Arm TRX Row w/ Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Stability
DB Alternating Forward Lunges x10/10
DB Plank Rows x10/10
1:00 rest – 3 Sets

Block 5 – Finisher / Lower-Body Conditioning
Tib Raises x20
Single-Leg Calf Raises or SL Pogos x20/20
30s rest – 2–3 Sets

Gunshow Finisher

🟦 FULL BODY H.I.I.T.

Block 1 – Mobility Warm-Up (5 min)
Standing Shoulder CARS x10/10
Hip 90/90s x5/5
Glute Bridge + Glute March x10/10
Scap Push-Ups x10
Walking Lunges w/ Torso Twist x6/6
1 Set

Block 2 – Power & Conditioning (3 Rounds)
Rower – Sprint (40s)
KB Swing
Push-Ups + Shoulder Taps
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 3 – Strength & Core Conditioning (3 Rounds)
Airbike – Sprint (40s)
Front-Rack Reverse Lunge (DB or KB)
TRX Body Saw or Ab-Wheel Rollout
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 4 – Core Finisher (5 Minutes – Ladder)
Climb the Ladder: Add 10 Reps Each Round
Bicycle Crunch x20
Rotational Mountain Climbers x20