Julia Trustwell
🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)
Block 1 – Mobility Prep
Standing Hinged T-Rotations x6/6
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set
Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart ISO x10/10
Banded Clamshells x12/12
Banded Glute Bridge ISO Hold 40 s
RDL Warm-Up x10
1 Set
Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL x6–8 (3 s ISO each rep)
DB Flat Bench Chest Press (Wide Grip) x6–8
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Hip + Pull)
BB Hip Thrust x8
DB Pec Fly from Deadbug / Hollow Hold x10
Seated Band Pulldown x10
1:00 rest – 3 Sets
Block 5 – Accessory / Conditioning Circuit
TRX Stability Push-Up x10
KB Swings x12
TRX Hamstring Curls x10
1:00 rest – 3 Sets
Anaerobic Push (Optional Finisher)
🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)
Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
KB Deep Squat Hold 40 s
TRX / Hanging Scap Pulls x10
1 Set
Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets
Block 3 – Primary Strength (Squat + Row)
Goblet or Back Squat x6–8
Single-Arm Elbow-Supported Row x8/8
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Unilateral + Pull)
Bulgarian Split Squat (Plate w/ Rotation) x8/8
TRX Reverse Flys x10
1:00 rest – 3 Sets
Block 5 – Accessory / Core + Power
Banded Speed Squat (Red Band) x20
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
High Plank Shoulder Taps x20
1:00 rest – 3 Sets
Block 6 – Finisher
Gunshow
🟧 DAY 3 – FULL BODY H.I.I.T + CORE
(Week 1 + 3)
Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Dowel Flossing + Figure 8s x10/10
World’s Greatest Stretch x6/6
Banded Deadbugs x10/10
Single-Leg / Double Glute Bridge x10/10/10
1 Set
Block 2 – HIIT Circuit 1
Airbike Sprint 40 s
DB or BB RDL 40 s
DB or BB Bent Row 40 s
Rest 40 s – 3 Sets
Block 3 – HIIT Circuit 2
Ski Erg Sprint 40 s
DB Floor Chest Press (Power Focus) 40 s
DB Alternating Reverse Lunge 40 s
Rest 40 s – 3 Sets
Block 4 – Core AMRAP (6 Minutes)
Swiss Ball Deadbugs x12/12
Swiss Ball Pot Stir x12/12
Swiss Ball Crunch x20
Work continuously for 6 minutes – rest only as needed.
🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)
Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40 s / 40 s
World’s Greatest Stretch x 6 / 6
Single-Leg Hip Airplanes x 8 / 8
1 Set
Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x 10 / 10
Banded Glute Bridges w/ Abduction x 12
Deadlift Warm-Up x 10
1 Set
Block 3 – Primary Strength (Hinge + Press)
Deadlift x 6–8
Single-Arm Flat Bench Chest Press x 6 / 6
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Hinge + Pull)
DB or BB Staggered RDL x 8 / 8
Push-Ups – Max Reps
Half-Kneeling Single-Arm Band Pulldown w/ Rotation x 10 / 10
1:00 rest – 3 Sets
Block 5 – Accessory / Core + Posterior Chain
Swiss Ball Pot Stir x 12 / 12
Swiss Ball Single-Leg Hamstring Curl x 10 / 10
Side Plank w/ Banded Clamshell x 10 / 10
2–3 Sets
Anaerobic Push (Optional Finisher)
🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)
Block 1 – Mobility Prep
Prone Angels x 10 + Scap Pumps (Y-T-W) x 10 Each
Dynamic Frog Stretch 40 s – 1 min
Split Squat Warm-Up x 5 / 5
1 Set
Block 2 – Core + Glute Activation
Banded Deadbugs x 10 / 10
Banded Fire Hydrants + Donkeys x 12 / 12
1–2 Sets
Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3 s ISO Hold) x 10 / 10 (Rack Supported Option)
Banded Assisted Pull-Ups x 6–8
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Squat + Row)
DB or BB Front Squat x 10
Single-Arm TRX Row x 8 / 8
1:00 rest – 3 Sets
Block 5 – Accessory / Core + Conditioning
DB Alternating Forward Lunge x 10 / 10
DB Plank Rows x 10 / 10
Hollow Hold – Max Time
1:00 rest – 3 Sets
Block 6 – Finisher
Gunshow
🟧 DAY 3 – FULL BODY H.I.I.T + CORE
(Week 2 + 4)
Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Quadruped Hip + Shoulder CARS x 5 / 5 / 5 / 5
Cat + Cow + Bear Crawl to Pike x 10 / 10
Paloff Press x 10 / 10
Banded Crab Walks x 12 / 12
1 Set
Block 2 – HIIT Circuit 1
Goblet or BB Back Squat 40 s
Glute Bridge w/ March 40 s
20 Cal Airbike
Rest 40 s – 3 Sets
Block 3 – HIIT Circuit 2
TRX Row (Supinated Grip) 40 s
KB Swing 40 s
Single-Arm DB Push Press (Snatch Option) 40 s Per Side
Rest 40 s – 3 Sets
Block 4 – Core AMRAP (5 Minutes)
KB Russian Twists x 10 / 10
TRX Body Saw x 20 (forward + back)
Leg Raises x 20
Work continuously for 5 minutes – rest only as needed.
Block 1 – Mobility + Activation
• Wall Slides – 10
• Banded/ Dowel Flossing - 10
• Incline Push-Up Hold (top position) – 20s
1 Set
Block 2 – Primary Chest Press
• Incline DB Chest Press – 10
• Band Pull-Aparts – 12
1:00 rest × 3 Sets
Block 3 – Chest + Tricep Pairing
• Elevated Push-Ups – 8–10
• Cable or Band Tricep Pushdown – 12
1:00 rest × 3 Sets
Block 4 – Push Capacity
• Standing SA Band Chest Press – 12
• Bench Dip – 8–10
30s rest × 3 Sets
Block 5 – Triceps Finish
• DB Floor Skull Crushers – 10
• Overhead Band or Cable Tricep Extension – 12
1:00 rest × 2 Sets
🟩 FOUNDATIONS — CHEST + TRICEPS
Block 1 – Mobility + Activation
• Cat + Cow – 10
• SA Standing Band Chest Fly (light) – 12
• Scap Push-Ups (knees or incline) – 8
1 Set
Block 2 – Primary Chest Strength
• DB Floor Press – 8–10
• Seated Band Row – 12
1:00 rest × 3 Sets
Block 3 – Chest Isolation + Control
• SA Cable or Band Chest Fly – 10/10
• BB Plank Shoulder taps - 101/0
1:00 rest × 3 Sets
Block 4 – Tricep Focus
• Incline Bench Dips – 8–10
• SA Band Kickbacks – 10/10
30s rest × 3 Sets
Block 5 – Pump + Confidence Finish
• Close-Grip BB Push ups – 12–15
• Cable or Band Tricep Pushdown – 12
1:00 rest × 2 Sets
🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT 1
Block 1 – Mobility + Activation
• Side lying thorasic rotations -10/10
• Band/ Dowel Flossing - 10
• Incline Scap Push-Ups – 10
1 Set
Block 2 – Primary Chest Press
• Barbell Bench Press (light–moderate) – 8
• Face Pull (light) – 12
1:00 rest × 3 Sets
Block 3 – Chest + Tricep Pairing
• DB Squeeze Press – 10
• Cable Overhead Tricep Extension – 12
1:00 rest × 3 Sets
Block 4 – Push Capacity
• Decline Push-Ups (feet elevated low box) – 6–8
• Bench tricep dips - 10
30s rest × 3 Sets
Block 5 – Triceps Finish
• DB Skull Crushers - 10
• Close Grip Cable Press (straight bar) – 12
1:00 rest × 2 Sets
🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT B
Block 1 – Mobility + Activation
• Band / Dowel flossing - 10
• Bear Plank Shoulder Taps – 8/8
• TRX Pec Stretch - 30s
1 Set
Block 2 – Primary Chest Press
• DB Chest Press (neutral grip) – 8–10
• Tall Kneeling Band Pull Down – 12
1:00 rest × 3 Sets
Block 3 – Chest + Tricep Pairing
• Cable/ Band Chest Press (split stance) – 10/10
• Bench Supported DB Kickbacks – 10/10
1:00 rest × 3 Sets
Block 4 – Push Stability
• Tempo Push-Ups (3 sec lower) – 6–8
• Max Hollow hold / Deadbug - 30s
30s rest × 3 Sets
Block 5 – Triceps Finish
• Single Arm Cable Tricep Pressdown – 12/12
• Bodyweight Bench Dips (slow tempo) – 8–10
1:00 rest × 2 Sets
🟦 FOUNDATIONS — BACK + BICEPS
Week 1 + 3
Block 1 – Mobility + Activation
• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• Scapular Pull ups - 10
1 Set
Block 2 – Primary Pull (Horizontal)
• Chest-Supported DB Row – 10
• Band Face Pull – 12
1:00 rest × 3 Sets (1 warm-up + 2 working)
Block 3 – Vertical Pull + Core
• Assisted Pull-Ups or Lat Pulldown – 8–10
• Dead Bug – 8/8
1:00 rest × 3 Sets
Block 4 – Pull Capacity
• TRX Rows (neutral grip) – 20–30s
• SA Band Straight-Arm Pulldown – 10/10
30s rest × 3 Sets
Block 5 – Biceps
• DB Alternating Curl – 10/10
• DB Hammer Curl – 10
1:00 rest × 2–3 Sets
🟦 FOUNDATIONS — BACK + BICEPS
Week 2 + 4
Block 1 – Mobility + Activation
• Side lying T- Rotations 6/6
• Shoulder CARS 10/10
• Scap Push-Ups (from knees or incline) – 10
1 Set
Block 2 – Primary Pull (Cable or Band)
• Seated Cable Row or Band Row – 10–12
• Band Pull-Aparts – 12
1:00 rest × 3 Sets (1 warm-up + 2 working)
Block 3 – Row Variation + Stability
• SA DB Row (bench-supported) – 8/8
• Pallof Press – 10/10
1:00 rest × 3 Sets
Block 4 – Pull Capacity
• TRX High Rows – 20–30s
• Band Lat Pulldown – 12
30s rest × 3 Sets
Block 5 – Biceps Finisher
• Incline DB Curl (light) – 10
• EZ-Bar or DB Curl – 10
1:00 rest × 2–3 Sets