Kelsey Skelton

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridges w/ Abduction x12
Trap Bar Deadlift (Warm-Up) x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
DB Staggered Glute Bridge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Floor Alternating SA Chest Press (Wide) x10/10
Half-Kneeling SA Band Pulldown x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Ups x8/8
Elevated Glute Bridge (Foam Roller) x12
Prone Leg Lift ISO Hold 15s/15s
2–3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels + Scap Pumps (YTW’s) x10 at Each Letter
Dynamic Frog Stretch 40s–1 min
Split Squat (Warm-Up) x5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Fire Hydrants + Donkeys x12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x10/10 (Rack-Supported Option)
DB Chest-Supported Row (Bench) x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Front Squat + Stability)
DB Front Squat x12 (HE Option)
SA TRX Row x10/10
Plank Shoulder Taps x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip 90/90s x5/5 + Dynamic Frog Stretch 40s
Banded Donkeys + Fire Hydrants x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling SA Band Pulldown w/ Rotation x10/10
Low Plank Hold – Max Time (Weighted Option)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
SA Push Press x10/10
TRX Row (Pronated Grip) x10
DB Reverse Lunge x10/10 (TRX or Rack Supported)
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior + Core
Feet-Elevated Glute Bridge (Foam Roller or Hip Thrust Box) x10
Side Planks x20s/20s
Banded Donkey Kicks + Fire Hydrants x10/10
30s rest – 3 Sets



🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep

• Cat + Cow - 10
• Half-Kneeling Adductor Rocks - 10/10
• Prone Alternating Hamstring Pulse Lift-Offs – 15/15
1 Set

Block 2 – Core + Glute Activation

• Birdogs w/ Toe tap ext. - 10/10
• Glute Bridge w/ March 10/10
• DB RDL ( warm up) - 10
1 Set

Block 3 – Primary Strength (Hinge Focus)

• Conventional Deadlift - 10
• B Stance Glute Bridge 10/10
1:00 rest × 3 Sets



Block 4 – Secondary Strength (Press + Row)

• SA DB chest Press ( wide) 10/10
• Chest-Supported DB Row (elbows tight) – 10
1:00 rest × 3 Sets

Block 5 – Accessory / Posterior Chain + Core

• BB or Bench Push-Up w/ 1s pause at bottom – 10
• SL RDL ( Staggered or rack assisted) 10/10
1:00 rest × 3 Sets

Anaerobic Finisher

Bike Sprint 10s ON / 20s OFF × 6
—or—
Row 15s ON / 45s OFF × 4

🟦 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility Prep

• 90/90 Hip Flow (lift → rotate → reach) – 5/5
• Standing Thoracic Side-Bend + Rotation – 8/8
• Heel elevated Squat - 10
1 Set

Block 2 – Primary Strength (Squat + Pull)

• DB Goblet Squat w/ 2s Pause at Bottom – 8–10
• Dual Band or Cable pull down ( supinated) - 10
1:00 rest × 3 Sets

Block 3 – Secondary Strength (Pull + Split)

• TRX Row (Slow Tempo: 3s up, 3s down) – 8–10
• DB Reverse Lunge (front foot elevated optional) – 8/8
1:00 rest × 3 Sets

Block 4 – Accessory / Lower + Stability

• TRX Reverse Fly's
• Split Squat ISO w/ calf raise - 10/10
1:00 rest × 3 Sets

Block 5 – Finisher
Gunshow ( Bicep + tricep)







🟧 THRUSTS AND OVERHEAD PRESS

Week 2 + 4

Block 1 – Activation + Mobility

• Seated Figure-4 Hip Lean + Breath – 20s/20s
• Prone Scap Swimmers (“W → T → Y”) – 6 each position
• Banded Glute Bridge W/ abduction -12
• Hip Thrust ISO w/ Heel Lift – 5/5
1 Set

Block 2 – Glute + Abduction

• B Stance Hip Thrust - 10/10
• Standing plate or KB Abduction from hinged - 12/12
1:00 rest × 3 Sets

Block 3 – Secondary Strength (Press + Row)

• Standing SA DB Push Press - 10/10
• TRX Face Pull w/ 1s hold – 10
1:00 rest × 3 Sets

Block 4 – Accessory / Glute + Core Integration

• SL Glute Bridge ISO 15s/15s
• DB Frog Pump ISO → 10 Pumps → ISO – 30–45s total
• Plank Shoulder taps - 10/10
1:00 rest × 3 Sets