Julia Trustwell

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

WARM-UP (1 Set)
TRX Pec Stretch w/ Overhead Angels – 10
Standing Hamstring Swoops – 10/10
Foam Roller T-Rotation w/ Windmill – 6/6

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Banded Glute Bridge – 12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Low Plank – 20–30s (bench or floor)
Rest – 1:00

BLOCK 2 (3 Sets)
DB Incline Chest Press – 10
Single-Arm Band / Cable Lat Prayer – 10/10
Rest – 1:00

BLOCK 3 (2–3 Sets)
Bodyweight Scap Push-Ups – 10
Crab Walk Countdown – 6–1

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Band / Dowel Flossing – 10
Hip CARS + Swings – 10/10
Seated Figure 4 Hip Stretch – 30s/30s

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

BLOCK 1 (3 Sets)
Squat Variation – 10
Single-Arm Elbow-Supported DB Row – 10
YTW Scap Pumps (bench) – 10/10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Row (supinated grip) – 10
DB Farmer’s March – 10/10
Bodyweight Mountain Climber ISO – 15s/15s
Rest – 0:30

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Wall Angels – 10
Seated Figure 4 Hip Stretch – 30s/30s
Standing Hip CARS + Swings – 5/5/5/5
TRX Lateral Lunge – 5/5

ACTIVATION (1 Set)
Deadbugs – 10/10
Banded Clamshells – 10/10
Glute Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB Bridge / Hip Thrust – 10
Band or Cable Pulldown – 10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Lateral Lunge – 10/10
Banded Step-Outs – 30s/30s
Rest – 1:00

BLOCK 3 (3 Sets)
Seated Arnold Press – 10
Single-Arm Band External Rotation – 10/10
Rest – 1:00


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
TRX Hinged Lat Stretch – 30 s
Standing T-Rotations – 10/10
Standing Hamstring Swoops – 10/10

ACTIVATION (1 Set)
Stability Ball Deadbugs – 10/10
Banded Glute Bridge w/ Abduction – 12
Dowel RDL (Warm-Up) – 10

BLOCK 1 (3 Sets)
Staggered / Rack-Supported Single-Leg RDL – 10/10
Banded Toe Taps (Around-the-World) – 5/5
Rest – 1:00

BLOCK 2 (3 Sets)
DB Alternating Single-Arm Chest Press – 10/10
Band / Cable Pulldown – 10
Rest – 1:00

BLOCK 3 (2–3 Sets)
Stability Ball Hamstring Curl – 10
DB Pec Fly from Deadbug Position – 10

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Band / Dowel Flossing – 10
TRX Scap Pulls – 10
Seated Figure 4 Hip Stretch – 30 s / 30 s

ACTIVATION (1–2 Sets)
Bird Dogs w/ Lateral Rotation – 5/5
Banded Glute Bridge w/ 5 s ISO Hold – 10

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

BLOCK 2 (3 Sets)
Single-Leg Calf Raise – 20/20
Wall Sit 20–30 s / Ball Squat on Wall – 10
Paloff Step-Outs – 10/10
Rest – 0:30

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Scarecrows / Wall Angels – 10/10
Standing Hip CARS + Swings – 5/5/5/5
TRX Reverse Lunge – 5/5

ACTIVATION (1 Set)
Bird Dogs – 10/10
Banded Fire Hydrants – 10/10
Glute Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Staggered DB Bridge / Hip Thrust – 10/10
Side Planks – 15 s / 15 s
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
Single-Arm DB Push Press – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Banded Crab Walks – 12/12
Side-Lying Single-Arm DB External Rotation – 10/10
Rest – 1:00

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

🟩 HINGING AND PRESSING. ( BLK- B)

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Standing T-Rotations | 10 / 10
Standing Shoulder CARS | 10 / 10
Seated Figure-4 Hip Rocks | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Deadbugs | 10 / 10
Banded Glute Bridge w/ 3 s ISO Hold | 10
Dowel RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB RDL | 10
Staggered SA Band Chest Press | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY PUSH / PULL
DB Chest Press (Narrow Grip) | 10
Seated Band Pulldown (Narrow) | 10
1:00 rest × 3 Sets

BLOCK 5 – POSTERIOR CHAIN FINISHER
Banded RDL (Band on Rack & Hips) | 12
BB Push-Up (3 s Eccentric) | 10
1:00 rest × 3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
Scarecrows + Wall Angels | 10 / 10
Standing Hip Circles | 10 / 10
Seated Figure-4 Hip Stretch | 30 s / 30 s
1 Set

BLOCK 2 – CORE & ACTIVATION
DB Deadbugs | 10 / 10
Banded Glute Bridge ISO Hold | 40 s – 1 min
1–2 Sets

BLOCK 3 – STRENGTH
Squat Variation | 10
Band / Cable SA Row (from Split Stance) | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / LOWER BODY
TRX Row (Pronated) | 10
Seated SL Knee Extension w/ 3 s ISO Hold | 10 / 10
Calf Raises | 20
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESSING

(Week 1 + 3)

BLOCK 1 – MOBILITY & PREP
TRX Pec Stretch w/ Overhead Angels | 10
TRX Scap Pulls | 10
TRX Lateral Lunge | 5 / 5
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Deadbug Core Press ISO | 15 s / 15 s
Banded Clamshells (15 s ISO + 10 Reps Each Side) | —
Glute Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
DB / BB Bridge / Hip Thrust | 10
Band / Cable Lat Prayer | 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY / UPPER BODY
TRX Row (Supinated) | 10
Half-Kneeling SA Shoulder Press | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – MOBILITY & FINISHER
DB / TRX Lateral Lunge | 10 / 10
Band Pull-Apart (Pronated + Supinated) | 10 / 10
1:00 rest × 3 Sets


🟩 HINGING AND PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
TRX Pec Stretch w/ Overhead Angels | 10
Seated Hip CARS + Seated Forward Folds (Hamstring Stretch) | 5 / 5 / 5 / 5
Standing T-Rotations | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bird-Dogs w/ Crunch | 10 / 10
Banded Glute Bridge + Clamshells | 10 / 10 / 10
Dowel / TRX RDL Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH
Half-Kneeling (on Bench) Single-Leg RDL | 10 / 10
SA Band Pulldown | 10 / 10
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY PUSH / POSTERIOR
DB SA Chest Press | 10 / 10
RDL (Band Around Hips + Rack) | 12
1:00 rest × 3 Sets

BLOCK 5 – CORE / POSTERIOR CHAIN FINISHER
5 BB Push-Ups + 20 Mountain Climbers | —
Stability Ball Hamstring Curl | 10
1:00 rest × 3 Sets

ANAEROBIC PUSH (Optional)

🟦 SQUATTING AND PULLING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Dowel Flossing + Figure 8s | 10 / 10
Band Pull-Apart (Pronated + Supinated) | 10 / 10
Hip CARS + Swings | 10 / 10
1 Set

BLOCK 2 – CORE & ACTIVATION
Bird-Dogs w/ 5 s ISO Each Rep | 5 / 5
Staggered / Single-Leg Bridge | 10 / 10
1–2 Sets

BLOCK 3 – STRENGTH
SL Step-Down (Rack Assisted) | 10 / 10
TRX Row (Supinated) | 10
Banded Crab Walks | 12 / 12
1:00 rest × 3 Sets

BLOCK 4 – ACCESSORY UPPER / CORE
Chest-Supported SA DB Row | 10 / 10
Seated DB Lateral Raise | 10
1:00 rest × 3 Sets

BLOCK 5 – “GUNSHOW” FINISHER

🟧 THRUSTING AND OVERHEAD PRESSING

(Week 2 + 4)

BLOCK 1 – MOBILITY & PREP
Standing Shoulder CARS | 10 / 10
Standing Hip CARS + Circles | 10 / 10
TRX Reverse Lunge | 10 / 10
1 Set

BLOCK 2 – CORE & GLUTE ACTIVATION
Bear Crawl ISO Hold | 20 s
Bird-Dogs | 10 / 10
Glute Bridge / Hip Thrust Warm-Up | 10
1 Set

BLOCK 3 – STRENGTH / CORE COMBO
DB / BB Bridge / Hip Thrust | 10 (last rep 15 s ISO Hold)
Plank Complex (Side, Front, Side) | 20 s Each
1:00 rest × 3 Sets

BLOCK 4 – PUSH / LOWER BODY
TRX / DB Reverse Lunge | 10 / 10
DB SA Shoulder Press (Seated or Standing) | 10 / 10
1:00 rest × 3 Sets

BLOCK 5 – POSTERIOR / FINISHER
Banded RDL / Good Morning (Band Around Hips + Rack) | 10
TRX Row (Pronated) | 10
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