Josh A

🟩 HINGING AND PRESSING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
TRX Pec Stretch w/ Overhead Angels | 10
Standing Hamstring Swoops | 10 / 10
Foam Roller T-Rotation w/ Windmill | 6 / 6
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Banded Deadbugs | 10 / 10
Banded Glute Bridge | 12
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10
Low Plank (Bench or Floor) | 20–30 s
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY PUSH / PULL
DB Incline Chest Press | 10
SA Band / Cable Lat Prayer | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – FINISHER
BB Scap Push-Ups | 10
Crab Walk Countdown | 6–1
2–3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Band / Dowel Flossing | 10
Hip CARS + Swings | 10 / 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
1 Set

BLOCK 2 – ACTIVATION
Deadbugs w/ Band Pull-Apart | 5 / 5
Banded Clamshells | 10 / 10
1–2 Sets

BLOCK 3 – STRENGTH
Squat Variation | 10
SA Elbow-Supported DB Row | 10
Y-T-W Scap Pumps (on Bench) | 10 / 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / CORE
TRX Row (Supinated) | 10
DB Farmers March | 10 / 10
BB Mountain Climber ISO Hold | 15 s / 15 s
30 s rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESSING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Wall Angels | 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
Standing Hip CARS + Swings | 5 / 5 / 5 / 5
TRX Lateral Lunge | 5 / 5
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Deadbugs | 10 / 10
Banded Clamshells | 10 / 10
Glute Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB Bridge / Hip Thrust | —
Band or Cable Pulldown | 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / LOWER BODY
TRX / DB Lateral Lunge | 10 / 10
Banded Step-Outs | 30 s / 30 s
1:00 rest × 3 Sets

BLOCK 5 – SHOULDER & CORE FINISHER
Seated Arnold Press | 10
SA Band External Rotation | 10 / 10
1:00 rest × 3 Sets


🟩 HINGING AND PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
TRX Hinged Lat Stretch | 30 s
Standing T-Rotations | 10 / 10
Standing Hamstring Swoops | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Stability Ball Deadbugs | 10 / 10
Banded Glute Bridge w/ Abduction | 12
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
Staggered / Rack-Supported SL RDL | 10 / 10
Banded Toe Taps (Around the World) | 5 / 5
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY PUSH / PULL
DB Alternating SA Chest Press | 10 / 10
Band / Cable Pulldown | 10
1:00 rest × 3 Sets

BLOCK 5 – POSTERIOR CHAIN / CORE
Stability Ball Hamstring Curl | 10
DB Pec Flys from Deadbug | 10
2–3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Band / Dowel Flossing | 10
TRX Scap Pulls | 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
1 Set

BLOCK 2 – CORE & ACTIVATION
Bird-Dogs w/ Lateral Rotation | 5 / 5
Banded Glute Bridge w/ 5 s ISO Hold | 10
1–2 Sets

BLOCK 3 – STRENGTH
Split Squat (Rack Assisted) | 10 / 10
TRX Row (Pronated) | 10
SL Banded TKE | 20 / 20
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / CORE
Single-Leg Calf Raise | 20 / 20
Wall Sit (20–30 s) / Ball Squat on Wall | 10
Paloff Step-Outs | 10 / 10
30 s rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Scarecrows / Wall Angels | 10 / 10
Standing Hip CARS + Swings | 5 / 5 / 5 / 5
TRX Reverse Lunge | 5 / 5
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bird-Dogs | 10 / 10
Banded Fire Hydrants | 10 / 10
Glute Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
Staggered DB Bridge / Hip Thrust | 10 / 10
Side Plank | 15 s / 15 s
1:00 rest × 3 Sets

BLOCK 4 – PUSH / LOWER INTEGRATION
TRX / DB Reverse Lunge | 10 / 10
SA DB Push Press | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – ACCESSORY / FINISHER
Banded Crab Walks | 12 / 12
Side-Lying SA DB External Rotation | 10 / 10
1:00 rest × 3 Sets


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

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Standing T-Rotations x10/10
Standing Shoulder CARS x10/10
Seated Figure-4 Hip Rocks x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL x10
Staggered Single-Arm Banded Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Narrow Grip) x10
Seated Band Pulldown (Narrow Grip) x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Banded RDL (Band on Rack and Hips) x12
Barbell Push-Up (3s Eccentric) x10
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Band or Cable Single-Arm Row from Split Stance x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
TRX Row (Pronated) x10
Seated Single-Leg Knee Extension w/ 3s ISO Hold x10/10
Calf Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
TRX Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbug Core Press ISO 15s/15s
Banded Clamshells (15s ISO + 10 Reps Each Side)
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB or BB Bridge / Hip Thrust x10
Band or Cable Lat Prayer x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Pull + Press)
TRX Row (Supinated) x10
Half-Kneeling Single-Arm Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Shoulders
DB or TRX Lateral Lunge x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
1:00 rest – 3 Sets


🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Seated Hip CARS + Seated Forward Folds (Hamstring Stretch) x5/5/5/5
Standing T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Dowel or TRX RDL x10
1 Set

Block 3 – Primary Strength (Hinge + Pull)
Half-Kneeling on Bench Single-Leg RDL x10/10
Single-Arm Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Posterior Chain)
DB Single-Arm Chest Press x10/10
Banded RDL (Band Around Hips and Rack) x12
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Hamstrings
5 Barbell Push-Ups + 20 Mountain Climbers
Swiss Ball Hamstring Curl x10
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
Hip CARS + Swings x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ 5s ISO Each Rep x5/5
Staggered or Single-Leg Bridge x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Single-Leg Step-Down (Rack Assisted) x10/10
TRX Row (Supinated Grip) x10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Upper + Lower)
Chest-Supported Single-Arm DB Row x10/10
Seated DB Lateral Raise x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Bear Crawl ISO Hold 20s
Bird Dogs x10/10
Glute Bridge / Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Core)
DB or BB Bridge / Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side, Front, Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
TRX or DB Reverse Lunge x10/10
DB Single-Arm Shoulder Press (Seated or Standing) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Pull
Banded RDL or Good Morning (Band Around Hips + Rack) x10
TRX Row (Pronated) x10
1:00 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