Laura Chambers

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + T-Rotations x5 Each
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
Bodyweight Good Morning x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Cable or Band Kickback x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Chest Press (Neutral Grip) x10
Chest-Supported Row x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Push-Ups on Dumbbells or BB Push-Ups x10
Hamstring Walkouts x10
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band or Dowel Flossing x10
Deep Squat Hold (Weighted Option)
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Front Squat or Goblet Squat x8–10
Half-Kneeling Cable or Band SA Lat Pulldown x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
TRX Row (Feet-Elevated Option) x10
DB Split Squat or Bulgarian Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
DB Speed Box Squat x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Mini-Band Clamshells x10/10
Hip Thrust ISO Hold (5s × 5)
1 Set

Block 2 – Glute + Lunge Strength
BB Hip Thrust x10
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
Half-Kneeling DB Arnold Press x10/10
TRX High Row or Face Pull x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
DB SA Z Press x10/10
1:00 rest – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Camel x10
World’s Greatest Stretch w/ Rotation x5/5
1 Set

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

Block 3 – Primary Strength (Hinge + Core)
Deadlift x8–10
Side Plank ISO Hold (Clamshell Option) x10/10
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Floor Press x10
Seated Band or Cable Pulldown x10
30s rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
TRX Stability Push-Up x10
Swiss Ball Hamstring Curl x10 (SL Option 6/6)
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
90/90 Hip Switch w/ Reach x5/5
Cat + Cow to Down Dog x5
Heels-Elevated Bodyweight Squat x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or DB Front Rack Squat x8–10
Half-Kneeling SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Step-Up)
TRX Inverted Row x10
DB Step-Up (Controlled Eccentric) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
DB Rear Delt Fly (Incline or Standing) x12
Banded Speed Squat or Squat Jump x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 2 + 4

Block 1 – Activation + Mobility
Prone Angels (on Bench) x10
Glute Bridge + Frog Pumps x12/12
Hip Thrust Warm-Up x5
1 Set

Block 2 – Primary Strength (Glute + Lunge Focus)
DB Hip Thrust (2s ISO at Top) x10
DB Lateral Lunge ISO Hold 15s/15s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Standing DB Shoulder Press (Alternating) x10/10
TRX Reverse Fly x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB Glute Bridge x12
DB or KB RDL x12
DB Push Press x12
1:00 rest – 3 Sets





Block 1 – Mobility & Prep
Side lying T - Rotation 10/10
Prone Shoulder Push + Pull ( banded)
TRX Scap Retractions (pause 1s) | 12
1 Set

Block 2
DB Bench Press (Flat or Slight Incline) | 6, 8, 12 - Decrease weight increase reps
Chest-Supported Rear Delt Fly (slow 3-1-1 tempo) | 10
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3
Chest-Supported DB Row | 8
Incline DB chest fly 10
1:00 rest × 3 sets

Block 4
Plyo Push-Up (hands on plates or floor) | 8
Explosive Inverted TRX Row (slow eccentric) | 8
30s rest × 3 sets

Block 5 – Arms Finisher
Barbell or DB Curl | 10
Overhead Cable or Band Triceps Extension | 10
DB Lateral Raise | 12
45s rest × 3 rounds

UPPER – Vertical Focus (Advanced Week 1 + 3)

Block 1 – Mobility & Prep
Banded Lat Floss | 10
Scap Pull-Ups (3s eccentric) | 8


Half-Kneeling T-Spine Rotation (band-resisted) | 6/6
1 Set

Block 2
Weighted Pull-Up (Med ball/ SB squezze) max
SA Half-Kneeling Lat Pulldown (heavier load) | 10/10
1:30 rest × 3 sets

Block 3
Standing DB Arnold Press | 8
Chest-Supported Neutral Grip Row | 8
1:00 rest × 3 sets

Block 4
KB Push Press | 6/6
DB Upright Row | 10
1:00 rest × 3 sets

Block 5 – Finisher / Core
Airdyne Sprint | 30s
DB Plank Row | 8/8
Hanging Leg Raise | 10
1:00 rest × 2–3 sets




Block 1 – Mobility & Prep
Foam Roller T-Spine Extension | 8
Wall Slides w/ Lift-Off | 10
Band/ Dowel Flossing 10
1 Set

Block 2
SA Incline DB Press | 6/6
Seated Band Pull-Apart (Supinated) | 12
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3 – Secondary Strength
SA Cable Row | 10/10
DB Chest Fly | 10
1:00 rest × 3 sets

Block 4
Weighted Push up ( plate) 10
TRX Inverted Power Row (quick concentric) | 8
30s rest × 3 sets

Block 5 – Arm Finisher (Drop Set)
Incline DB Curl | 8 + Drop 8
Rope Overhead Triceps Extension | 10
DB Forward raises 10
45s rest × 3 rounds

UPPER – Vertical Focus (Advanced Weeks 2 + 4)

Block 1 – Mobility & Prep
Banded Lat Stretch | 30s/side
Hanging Scap Pulls | 10


Half-Kneeling Band Windmill | 6/6
1 Set

Block 2
L - Sit Chin-Up | 6–8
Half Kneeling SA band Pull down 10/10
1:30 rest × 3 sets

Block 3
Seated DB Shoulder Press | 8
Chest-Supported DB Reverse Fly | 10
1:00 rest × 3 sets

Block 4 – Power & Accessory
Push Press (Barbell or DB) | 6
Barbell Row (supinated) | 8
1:00 rest × 3 sets

Block 5 – Finisher / Core
Airdyne Sprint | 30s
Renegade Row | 10
Hanging Knee to Chest | 10
1:00 rest × 2–3 sets