Jas Dhillon

🟦 HINGING & PRESSING



Week 1 + 3

Block 1 – Mobility & Prep
• Standing T-Rotations – 10/10
• Standing Shoulder CARs – 10/10
• Standing Hamstring Swoops – 10/10
1 Set

Block 2 – Standing Core & Glute Activation
• Standing Banded Kickbacks – 12/12
• Standing Cable/Band Pallof Press – 10/10
• Mini-Band Crab Walks – 10/10
1 Set

Block 3 – Strength
• DB or BB RDL – 10
• Standing SA Band Chest Press – 10/10
1:00 rest × 3 Sets

Block 4 – Push + Pull
• DB Chest Press (Neutral Grip) – 10
• SA Standing Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 5 – Conditioning Prep
• Standing Band Chop (High to Low) – 10/10
• Banded Crab Walk Countdown – 6 → 1


• Bench or Barbell Push-Up – 10
1:00 rest × 3 Sets

Anaerobic Finisher (Optional)

🟩 SQUATTING & PULLING

Week 1 + 3

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

Block 2 – Standing Core & Activation
• Standing Pallof Step-Outs – 5/5
• Banded Side Steps – 10/10
1–2 Sets

Block 3 – Squat + Row
• TRX or Goblet Squat – 10
• Band or Cable Row (Split Stance) – 10/10
1:00 rest × 3 Sets

Block 4 – Pull + Knee Extension + Calves
• TRX Row (Neutral Grip) – 10
• Standing SL Knee Extension (banded or cable) – 10/10
• DB Standing Calf Raise – 20
1:00 rest × 3 Sets

Block 5 – Finisher
• DB or TRX Supported Reverse Lunge – 8/8
• Band Pull-Aparts (Overhead) – 12
1:00 rest × 3 Sets

Gunshow (Optional Arms Block)

⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Steady-State Cardio (bike, row, or walk)

Block 2 – Standing Mobility
• Standing Shoulder CARs – 10/10
• Standing Hip CARs – 10/10
• Standing Torso Rotations – 10/10
1 Set

Block 3 – AMRAP 2 (10 Minutes)
• 10 Cal Ski Erg
• DB Farmer Carry (2 controlled loops)
• Standing Pallof Press w/ Rotation – 10/10

Block 4 – Standing Core / Conditioning
• Standing Cable Wood Chop – 10/10
• DB March (core brace) – 30s
• Med Ball Overhead Slam – 10
1:00 rest × 3 Sets