Marcia Walther

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
Cat–Cow → Child’s Pose | 5 cycles
Half-Kneeling T-Spine Rotation | 6/6
Standing Hamstring Scoop | 10/10
1 Set

Block 2 – Core & Glute Activation
Deadbugs w/ Band Pull-Apart | 5/5
Glute Bridge March | 10/10
Dowel or TRX RDL Warm-Up | 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL | 10
SA Band or Cable Chest Press | 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Incline DB Press (slow eccentric 3-1-1) | 10
Seated Band Pulldown (on bench) | 10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
BB Deficit Push-Up | 8–10
TRX Row (Neutral Grip) | 10
1 min rest × 3 Sets

🟥 SQUATTING AND PULLING


(Week 1 + 3)

Block 1 – Mobility & Prep
Scarecrows + Wall Angels | 10/10
Seated Figure-4 Stretch | 30 s / 30 s
Deep Squat (Rack Assisted) | 30 s
1 Set

Block 2 – Activation
Deadbugs w/ Band Pull-Apart | 5/5
Banded Clamshells | 12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat | 10
TRX or BB Row (Supinated Grip) | 10
1 min rest × 3 Sets

Block 4 – Accessory / Lower Strength
DB Split Squat | 8/8
DB Glute Bridge ISO w/ Abduction | 10
1 min rest × 3 Sets

Block 5 – Core Finisher
Plank Shoulder Tap | 10/10
DB Farmers March | 30 s
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility & Prep
TRX Pec Stretch | 30 s
Cat–Cow → Thread-the-Needle | 5/5
Seated Figure-4 Hip Rock | 10/10
1 Set

Block 2 – Glute & Core Activation
Glute Bridge w/ Band Abduction | 15
Deadbugs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Hold at Top) | 10
DB Overhead Press | 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
Staggered DB Hip Thrust | 10/10
Half-Kneeling SA DB Shoulder Press | 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
Banded Glute Bridge | 20
Side-Lying Banded Hip Abduction (Straight Leg)
30 s rest – 1 min




🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility & Prep
Seated Figure-4 Hip Rocks | 10/10
TRX Pec Stretch | 30 s
Foam Roller T-Rotation | 6/6
1 Set

Block 2 – Core & Glute Activation
Stability Ball Deadbugs | 10/10
Glute Bridge w/ Band Abduction | 12
Deadlift Warm-Up | 10
1 Set

Block 3 – Strength (Hinge + Press)
DB or KB Conventional Deadlift | 10
DB Chest Press (Neutral Grip) | 8–10
1 min rest × 3 Sets

Block 4 – Accessory (Press + Pull)
DB Chest Fly (Bench) | 10
SA TRX Row w/ Rotation | 10/10
1 min rest × 3 Sets

Block 5 – Core & Posterior Finisher
Bench or Barbell Push-Up | 10
DB Hamstring Curl | 10
1 min rest × 3 Sets

🟥 SQUATTING AND PULLING


(Week 2 + 4)

Block 1 – Mobility & Prep
Band or Dowel Flossing | 10
Deep Squat Hold (Rack Assisted) | 30 s
Seated Hamstring Stretch | 30 s / 30 s
1 Set

Block 2 – Activation
Bird Dogs w/ Lateral Reach | 6/6
Banded Clamshell ISO Hold (5 s) | 10
1–2 Sets

Block 3 – Strength (Squat + Pull)
Goblet Squat | 10
SA DB Row (Bench Supported) | 10/10
1 min rest × 3 Sets

Block 4 – Accessory (Lunge + Glute)
Glute Bridge March | 10/10
DB or TRX Supported Reverse Lunge | 8/8
1 min rest × 3 Sets

Block 5 – Core Finisher
Banded Paloff Press | 10/10
DB or KB Lateral Bends | 10/10
1 min rest × 3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility & Prep
Wall Angels | 10
Standing Hip Circles | 10/10
TRX Lateral Lunge | 5/5
1 Set

Block 2 – Glute & Core Activation
Glute Bridge ISO Hold (10 s) | 3
Bird Dogs | 10/10
Hip Thrust Warm-Up | 10
1 Set

Block 3 – Strength (Thrust + Press)
BB or DB Hip Thrust (3 s Pause at Top) | 8
Standing DB Arnold Press | 10
1 min rest × 3 Sets

Block 4 – Accessory (Hinge + Press)
Banded Staggered RDL | 10/10
SA Landmine Press | 10/10
1 min rest × 3 Sets

Block 5 – Core Finisher
Plank Shoulder Taps | 10/10
Banded Shoulder Drivers | 10/10
1 min rest × 3 Sets