Jennifer Jonker

NOV 15TH - DEC 15TH - BLK (E)

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + T-Rotations x5 Each
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
Bodyweight Good Morning x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Cable or Band Kickback x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Chest Press (Neutral Grip) x10
Chest-Supported Row x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Push-Ups on Dumbbells or BB Push-Ups x10
Hamstring Walkouts x10
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band or Dowel Flossing x10
Deep Squat Hold (Weighted Option)
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Front Squat or Goblet Squat x8–10
Half-Kneeling Cable or Band SA Lat Pulldown x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
TRX Row (Feet-Elevated Option) x10
DB Split Squat or Bulgarian Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
DB Speed Box Squat x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Mini-Band Clamshells x10/10
Hip Thrust ISO Hold (5s × 5)
1 Set

Block 2 – Glute + Lunge Strength
BB Hip Thrust x10
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
Half-Kneeling DB Arnold Press x10/10
TRX High Row or Face Pull x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
DB SA Z Press x10/10
1:00 rest – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Camel x10
World’s Greatest Stretch w/ Rotation x5/5
1 Set

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

Block 3 – Primary Strength (Hinge + Core)
Deadlift x8–10
Side Plank ISO Hold (Clamshell Option) x10/10
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Floor Press x10
Seated Band or Cable Pulldown x10
30s rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
TRX Stability Push-Up x10
Swiss Ball Hamstring Curl x10 (SL Option 6/6)
30s rest – 3 Sets

Anaerobic Finisher

🟦 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
90/90 Hip Switch w/ Reach x5/5
Cat + Cow to Down Dog x5
Heels-Elevated Bodyweight Squat x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or DB Front Rack Squat x8–10
Half-Kneeling SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Step-Up)
TRX Inverted Row x10
DB Step-Up (Controlled Eccentric) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
DB Rear Delt Fly (Incline or Standing) x12
Banded Speed Squat or Squat Jump x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 2 + 4

Block 1 – Activation + Mobility
Prone Angels (on Bench) x10
Glute Bridge + Frog Pumps x12/12
Hip Thrust Warm-Up x5
1 Set

Block 2 – Primary Strength (Glute + Lunge Focus)
DB Hip Thrust (2s ISO at Top) x10
DB Lateral Lunge ISO Hold 15s/15s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Standing DB Shoulder Press (Alternating) x10/10
TRX Reverse Fly x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB Glute Bridge x12
DB or KB RDL x12
DB Push Press x12
1:00 rest – 3 Sets


NOV 15TH - DEC 15TH - ( BLK E)

🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Angels x10
Single-Leg Hip Airplanes x6/6
World’s Greatest Stretch x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Single-Leg + Double Bridge x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlifts x8
Banded Staggered Single-Leg RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Chest Press (wide) x6–8
Single-Arm Banded Pec Fly (from Hinged Position) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded KB Swings (Band on KB) 30s
Push-Ups 30s
DB or KB Russian Twists 30s
30s rest – 3 Sets

Anaerobic Push 20s Work / 40s rest X4 ( 4 min)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

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

Block 2 – Primary Strength (Squat + Pull)
Goblet or BB Back Squat (3s ISO each rep) x8
Chin-Ups (Banded Assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Rotation)
DB or BB Split Squat x8/8
Single-Arm TRX Row w/ Rotation x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Conditioning Circuit
TRX Reverse Lunge or Split Jumps 30s
TRX Row + Bicep Curl Combo 30s
TRX Fallouts 30s
1:00 rest – 3 Sets

Block 5 – Finisher
20-Cal Airbike Sprint
Max Low Plank Hold (Weighted Option)
1–2 Sets

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Thrust x5/5
Banded Fire Hydrants + Donkey Kicks x10/10
Hip Thrust Warm-Up x10
Lateral Lunge x6/6
1 Set

Block 2 – Primary Strength (Thrust + Hinge)
DB or BB Hip Thrust x6–8
Banded Staggered RDL x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB or BB Push Press x6–8
Deficit Lateral Lunge x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
Staggered KB Swing x10/10
KB Upright Row x10
1:00 rest – 3 Sets

Block 5 – Glute Finisher
Frog Pumps x20
Banded Fire Hydrants + Donkey Kicks x10/10
No Rest – 2–3 Sets


🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Supine Knee-to-Chest Stretch w/ Rotation x6/6
Push-Up to Pike x6
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x10/10
Single-Leg + Double Bridge x10/10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Lunge)
DB or BB RDL x6–8
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Single-Arm DB Chest Press on Swiss Ball x6/6
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
KB Clean to Goblet Squat 30s
KB Drags 30s
Deadbug or Hollow Hold 30s
30s rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Rack Scarecrows + Angels x10/10
Hanging or TRX Scap Pulls x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Split + Pull)
Bulgarian Split Squat x6–8
Pull-Ups (Banded Assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Row)
Heels-Elevated Goblet Squat x10
Single-Arm Band or Cable Row from Split Squat ISO x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Core Work
DB Alternating Forward Lunge x10/10
DB Plank Rows x10/10
Tib Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

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

Block 2 – Primary Strength (Thrust + Row)
DB or BB Staggered Hip Thrust x8/8
DB Plank Rows x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Lunge + Pull)
Deficit Lateral Lunge x8/8
BB Row (Supinated Grip) x8
1:00 rest – 3 Sets

Block 4 – Power + Press Work
Single-Arm DB Push Press (Snatch Option) x8/8
Seated Band Pulldown (Speed Focus) x20
1:00 rest – 3 Sets

Block 5 – Finisher / Conditioning
20-Cal Airbike
Crab Walk Countdown (10–1 Reps)
2–3 Sets