Markus Schnorbus

🟧 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 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



🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Scarecrows + Angels – 10/10
• Cat + Cow – 10
• Half-Kneeling T-Rotation w/ Band – 8/8
1 Set

Block 2 – Horizontal Press + Pull
• DB Chest Press (Wide Grip) – 10
• SA Band Pulldown – 10/10
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Chest + Rear Delt
• DB Chest Fly – 10
• TRX Reverse Fly – 10
1:00 rest × 3 Sets

Block 4 – Row + Shoulder Raise
• Half-Kneeling DB Row (Bench Supported) – 10/10
• Alternating DB Lateral + Forward Raise – 8/8
1:30 rest × 3 Sets

Block 5 – Arms
• Incline Bench Bicep Curl – 10
• SA Cable or Band Tricep Extension – 10/10
1:00 rest × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Hinged YWT Raises – 5/5/5
• Scapular Pull-Ups – 10
• Half-Kneeling T-Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-Ups or Pronated Cable Pulldown – 8
• Prone Scap Hold (Y-T-W) – 10s Each
1:00 rest × 3 Sets

Block 3 – Vertical Press + Pull
• Half-Kneeling SA Shoulder Press – 10/10
• Seated Cable Pulldown – 10
1:00 rest × 3 Sets

Block 4 – Arms + Push Capacity
• TRX Bicep Curl – 10/10
• BB or Bench MAX Push-Ups (Plyo Option) – Max
1:00 rest × 3 Sets

Block 5 – Shoulder + Grip
• DB Lu Raise – 12–15
• Dead Hang – Max
1:00 rest × 1 Set

Block 6 – Core AMRAP (5 Minutes)
• SB Deadbugs – 12/12
• SB Pot Stir – 12/12
• SB Crunch – 20

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Hip 90/90s + Dynamic Frog Stretch – 30s
• Deep Squat Hold (Weighted Option) – 40s
• Split Squat w/ 3s ISO – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Goblet or BB Back Squat – 8
• SL Step-Up w/ Knee Drive – 10/10
• Plank Shoulder Taps – 20
1:00 rest × 3 Sets

Block 3 – Unilateral + Glute
• Deficit Split Squat – 8/8
• Banded Crab Walk – 12/12
1:00 rest × 3 Sets

Block 4 – Lower Leg
• Tib Raises – 20
• SL Calf Raise or SL Pojo Jumps – 20/20
30s rest × 3 Sets

Block 5 – Conditioning Finisher
• AirBike Sprint – 20 Calories
• BW Walking Lunges – 10/10
1:00 rest × 3 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Hinged Lat Stretch – 40s
• Cat + Cow – 10
• SL or Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge Strength
• BB RDL – 8
• Banded Crab Walk – 20/20
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Lateral
• DB or BB Hip Thrust – 8
• DB Lateral Lunge – 8/8
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge
• DB or BB Staggered SL RDL – 10/10
• SL Step Downs – 8/8
1:00 rest × 3 Sets

Block 5 – Core + Booty Finisher (6 Minute AMRAP)
• Banded Prone Straight Leg Lifts – 12/12
• Banded Glute Bridge w/ March – 12/12
• Banded Fire Hydrants + Donkey Kicks – 12/12

🟦 UPPER — HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Prone Angels – 10
• Cat + Cow – 10
• Hanging Scap Pulls – 10
1 Set

Block 2 – Horizontal Press + Scap Stability
• SA Chest Press (Wide) – 10/10
• Prone Y-T-W Holds – 10s Each
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Row + Chest Fly
• DB Chest Supported Row – 10
• SA Band Pec Fly (Hinged or Kneeling) – 10/10
1:00 rest × 3 Sets

Block 4 – Push-Up + Row Capacity
• Push-Ups – 30s
• TRX Rows (Neutral Grip) – 30s
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – Max
• SA Band or Cable OH Tricep Extension – 10/10
1:00 rest × 3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 2 + 4

Block 1 – Mobility + Scap Prep
• Band or Dowel Flossing – 10
• Scap Pull-Ups – 10
• Half-Kneeling T-Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Chin-Ups (Banded if Needed) – Max
• Half-Kneeling SA Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 3 – Vertical Press + Row + Core
• SA Landmine Press – 10/10
• Landmine Bent-Over Row (Straddle Stance) – 10
• Landmine Anti-Rotation Press – 5/5
1:00 rest × 3 Sets

Block 4 – Overhead Strength + Triceps
• BB or DB 90° ISO Hold – Max
• BB or Floor Tricep Push-Ups – 10
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• Airdyne – 1:00
• Plank-Ups – 1:00
1:00 rest × 2–3 Sets