Megan Freidham

🟩 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