Joanne Reduble

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

WARM-UP (1 Set)
Cat + Cow – 10
Foam Roller T-Rotations – 10 / 10

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

BLOCK 1 (3 Sets)
DB / BB RDL – 10
DB Chest Press (wide) – 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
Bodyweight Push-Ups – 10
Stability Ball Hamstring Curl – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Band Paloff Press (circles) – 10 / 10 each direction
Banded Crab Walk Countdown – 6–1
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
TRX Scap Pulls – 10 + ISO Row Hold – 20 s

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

BLOCK 1 (3 Sets)
DB Goblet Squat (3 s ISO each rep) – 10
TRX Row (supinated grip) – 10
Glute Bridge ISO Hold – 40 s – 1 min
Rest – 1 : 00

BLOCK 2 (3 Sets)
Elbow-Supported Single-Arm DB Row (bench-supported) – 10 / 10
YTW Scap Holds – 10 s each letter
Bodyweight / Bench Mountain Climber ISO Hold – 15 s / 15 s
Rest – 1 : 00

FINISHER
Gunshow

THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Seated Figure 4 Hip Stretch – 30 s / 30 s
Foam Roller T-Rotations w/ Windmill – 10 / 10
Banded Clamshells – 10 / 10
Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Staggered DB Bridge / Hip Thrust – 10 / 10
Band / Cable Lat Prayer – 10
Rest – 1 : 00

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

BLOCK 3 (3 Sets)
Banded Good Morning (band on hips and rack) – 10
Low Plank (bench-supported) – 30 s
Banded Shoulder Drivers – 30 s
Rest – 1 : 00


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
Cat + Cow – 10
Groin Rockers + T-Rotations – 10 / 10

ACTIVATION (1 Set)
Bird Dogs – 10 / 10
Banded Glute Bridge w/ Abduction – 12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10 (staggered option – 10 / 10)
DB Glute Bridge ISO Hold – 40 s – 1 min
Rest – 1 : 00

BLOCK 2 (3 Sets)
DB Single-Arm Chest Press (wide) – 10 / 10
Band Pulls (pronated + supinated) – 10 / 10
Rest – 1 : 00

BLOCK 3 (2–3 Sets)
Paloff Press w/ Rotation – 10 / 10
Plank Shoulder Taps – 20

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Prone Angels – 10
Prone Scap Pumps (Y / T / W) – 10 each
Quadruped Hip + Shoulder CARS – 6 / 6 / 6 / 6

ACTIVATION (2 Sets)
Deadbugs – 10 / 10
Banded Glute Bridge – 10 (last rep 20 s ISO)

BLOCK 1 (3 Sets)
Split Squat (rack-supported) – 10 / 10
Single-Arm TRX Row (pronated grip) – 10 / 10
Single-Leg Band TKE – 20 / 20
Rest – 1 : 00

BLOCK 2 (3 Sets)
TRX Row (supinated grip) – 10
TRX-Supported Speed Squat – 12
Band or Cable Face Pull – 10
Rest – 1 : 00

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Scarecrows + Angels – 10 / 10
Seated Figure 4 Hip Stretch – 30 s / 30 s
Supine Knee-to-Chest Stretch – 30 s / 30 s
Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Banded Bridge / Hip Thrust – 10
Low Plank Hold – 30–40 s
Rest – 1 : 00

BLOCK 2 (3 Sets)
Single-Arm Push Press (landmine option) – 10 / 10
TRX Row (pronated grip) – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Feet-Elevated Glute Bridge – 10
Side Plank – 20 s / 20 s
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 → Child’s Pose | 5 cycles
Half-Kneeling T-Spine Rotation | 6/6
Standing Hamstring Scoop | 10/10
1 Set

Block 2 – Core & Glute Activation
Deadbugs w/ Band Pull-Apart | 5/5
Glute Bridge March | 10/10
Dowel or TRX RDL Warm-Up | 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL | 10
SA Band or Cable Chest Press | 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Incline DB Press (slow eccentric 3-1-1) | 10
Seated Band Pulldown (on bench) | 10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
BB Deficit Push-Up | 8–10
TRX Row (Neutral Grip) | 10
1 min rest × 3 Sets

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility & Prep
Scarecrows + Wall Angels | 10/10
Seated Figure-4 Stretch | 30 s / 30 s
Deep Squat (Rack Assisted) | 30 s
1 Set

Block 2 – Activation
Deadbugs w/ Band Pull-Apart | 5/5
Banded Clamshells | 12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat | 10
TRX or BB Row (Supinated Grip) | 10
1 min rest × 3 Sets

Block 4 – Accessory / Lower Strength
DB Split Squat | 8/8
DB Glute Bridge ISO w/ Abduction | 10
1 min rest × 3 Sets

Block 5 – Core Finisher
Plank Shoulder Tap | 10/10
DB Farmers March | 30 s
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
TRX Pec Stretch | 30 s
Cat–Cow → Thread-the-Needle | 5/5
Seated Figure-4 Hip Rock | 10/10
1 Set

Block 2 – Glute & Core Activation
Glute Bridge w/ Band Abduction | 15
Deadbugs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Hold at Top) | 10
DB Overhead Press | 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
Staggered DB Hip Thrust | 10/10
Half-Kneeling SA DB Shoulder Press | 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
Banded Glute Bridge | 20
Side-Lying Banded Hip Abduction (Straight Leg)
30 s rest – 1 min


🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility & Prep
Seated Figure-4 Hip Rocks | 10/10
TRX Pec Stretch | 30 s
Foam Roller T-Rotation | 6/6
1 Set

Block 2 – Core & Glute Activation
Stability Ball Deadbugs | 10/10
Glute Bridge w/ Band Abduction | 12
Deadlift Warm-Up | 10
1 Set

Block 3 – Strength (Hinge + Press)
DB or KB Conventional Deadlift | 10
DB Chest Press (Neutral Grip) | 8–10
1 min rest × 3 Sets

Block 4 – Accessory (Press + Pull)
DB Chest Fly (Bench) | 10
SA TRX Row w/ Rotation | 10/10
1 min rest × 3 Sets

Block 5 – Core & Posterior Finisher
Bench or Barbell Push-Up | 10
DB Hamstring Curl | 10
1 min rest × 3 Sets

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility & Prep
Band or Dowel Flossing | 10
Deep Squat Hold (Rack Assisted) | 30 s
Seated Hamstring Stretch | 30 s / 30 s
1 Set

Block 2 – Activation
Bird Dogs w/ Lateral Reach | 6/6
Banded Clamshell ISO Hold (5 s) | 10
1–2 Sets

Block 3 – Strength (Squat + Pull)
Goblet Squat | 10
SA DB Row (Bench Supported) | 10/10
1 min rest × 3 Sets

Block 4 – Accessory (Lunge + Glute)
Glute Bridge March | 10/10
DB or TRX Supported Reverse Lunge | 8/8
1 min rest × 3 Sets

Block 5 – Core Finisher
Banded Paloff Press | 10/10
DB or KB Lateral Bends | 10/10
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility & Prep
Wall Angels | 10
Standing Hip Circles | 10/10
TRX Lateral Lunge | 5/5
1 Set

Block 2 – Glute & Core Activation
Glute Bridge ISO Hold (10 s) | 3
Bird Dogs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Pause at Top) | 8
Standing DB Arnold Press | 10
1 min rest × 3 Sets

Block 4 – Accessory (Hinge + Press)
Banded Staggered RDL | 10/10
SA Landmine Press | 10/10
1 min rest × 3 Sets

Block 5 – Core Finisher
Plank Shoulder Taps | 10/10
Banded Shoulder Drivers | 10/10
1 min rest × 3 Sets




PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4