Marian Vanderswaag
🟧 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 3 – HIP THRUSTING & OVERHEAD PRESSING
(Week 1 + 3)
Block 1 – Mobility Prep
World's Greatest Stretch x5/5
Banded Shoulder CARS 10/10
90/90 Hip Rotations x8/8
Wall Slides x10
1 Set
Block 2 – Core + Glute Activation
Mini Band Lateral Walks x12/12
Single-Leg Glute Bridge x10/10
Tall Kneeling Pallof Press x10/10
Mini Band Squat Pulses x15
1–2 Sets
Block 3 – Primary Strength (Hip Thrust + Press)
BB Hip Thrust x6–8 (2-second squeeze at the top)
Standing DB Overhead Press x6–8
1:00 Rest × 3 Sets
Block 4 – Secondary Strength (Unilateral + Vertical Pull)
Deficit Reverse Lunge x8/8
Half-Kneeling Single Arm Lat Pulldown x10/10
Single-Leg Stability Ball Hamstring Curl x10/10
1:00 Rest × 3 Sets
Block 5 – Accessory / Core + Power
DB Push Press x8
DB ( Goblet) Lateral Lunge 10/10
TRX Body Saw x10
1:00 Rest × 3 Sets
Block 6 – Finisher
Air Bike Intervals
20 sec Hard
40 sec Easy
×6 Rounds
🟧 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.
🟧 DAY 3 – HIP THRUSTING & OVERHEAD PRESSING
(Week 2 + 4)
Block 1 – Mobility Prep
Standing Hip CARS 10/10
Groinn Rockers + T - rotations 5/5
Mini Band Monster Walks x10/10
PVC Overhead Squat x10
1 Set
Block 2 – Core + Glute Activation
Banded Fire Hydrants x12/12
Deadbugs with Stability Ball x10/10
Side Plank Reach Through x8/8
Hip Thrust Warm-Up x12
1–2 Sets
Block 3 – Primary Strength (Hip Thrust + Press)
Barbell Hip Thrust x8 (3-second lowering)
Half-Kneeling Single Arm Landmine/ DB Press x8/8
1:00 Rest × 3 Sets
Block 4 – Secondary Strength (Posterior Chain + Pull)
DB Staggered Romanian Deadlift x8/8
Neutral Grip Seated Pulldown x10
Cable Face Pull x12
1:00 Rest × 3 Sets
Block 5 – Accessory / Athletic Circuit
Kettlebell Swings x15
DB Push Jerk x8
Stability Ball Pike (or Rollout) x10
1:00 Rest × 3 Sets
Block 6 – Finisher
Skir Urg 1- Cals
TRX Fallouts 10
3 Rounds