Kat Lafferty

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

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

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Single-Leg Band Abduction x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Wide + Narrow) x6/6
Double Band Pulldown (Supinated Grip) x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 or Swiss Ball Pot Stir x10/10
Elevated Glute Bridge (Foam Roller) x12
30s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip CARS x5/5/5/5
Hip 90/90s x5/5
TRX Supported Cossack Squat or lateral lunge x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or Goblet Squat x10
Band or Cable SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
TRX Rows or Inverted Rows (Pronated Grip) x10
DB Offset Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
SA Band or Cable Row from Split Squat ISO x10/10
Bodyweight Speed Squat x12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Prone Angels x10
Banded Clamshells x10/10
Hip Thrust w/ 5s ISO x5
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Single-Leg DB Reverse Lunge x10/10 (Rack Supported)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
DB Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Banded Donkeys x10/10
2–3 Sets




🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling Hip Flexor / Quad Stretch 30s / 30s
Half-Kneeling T-Spine Rotations x6 / 6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10 / 10
Banded Bridge / Hip Thrust x10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Banded Standing Single-Leg Adduction x12 / 12
30 s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Chest Press (Wide Grip) x6 / 6
SA Band Pulldown (Narrow Grip) x10 / 10
30 s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Shoulder Taps + Mountain Climbers x20 / 20
Prone Banded Hamstring Curls x12
30 s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder CARS x5 / 5 / 5 / 5
Rack-Supported Deep Squat Hold 30 s
TRX-Supported Pistol Squat x5 / 5
1 Set

Block 2 – Primary Strength (Squat + Row)
BB Back Squat or Goblet Squat x10
Half-Kneeling SA DB Row (Bench Supported) x10 / 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Single-Leg)
BB or TRX Row (Supinated Grip) x10
TRX-Supported Pistol Squat x10 / 10
1:00 rest – 3 Sets

Block 4 – Accessory / Lower Leg + Postural Work
DB Calf Raises x20
Tib Raises x20
Band Pull Complex (Pro + Sup + External Rotations) x8 / 8 / 8

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

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

Block 2 – Primary Strength (Thrust Focus)
DB or BB Staggered Hip Thrust x10 / 10
Low Plank Hold 30–40 s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
DB Push Press / DB Clean & Press Option x10
TRX Row (Supinated Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Lunge + Shoulder Focus
DB Lateral Lunge 10/10
DB Forward + Lateral Raise x6 / 6
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Glute Series
Plank Shoulder Taps x10 / 10
Banded Plank Step-Outs x10 / 10
Banded Glute Bridge ISO w/ Abduction x20
2–3 Sets