Meghan Stelp

HINGING AND PRESSING. ( BLK D)
Week 1 + 3

WARM-UP (1 Set)
Cat + Cow – 10
Half-Kneeling T-Rotations (band option) – 10/10

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Glute Bridge + Glute March – 10/10
RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Standing Single-Leg Band Abduction – 12/12
Rest – 0:30

BLOCK 2 (3 Sets)
DB Chest Press (wide + narrow grip) – 6/6
Double Band Pulldown (supinated grip) – 10
Rest – 0:30

BLOCK 3 (3 Sets)
Bodyweight Push-Ups – 10 / Swiss Ball Pot-Stir – 10/10
Elevated Glute Bridge (Foam Roller) – 12
Rest – 0:30

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Quadruped Shoulder + Hip CARS – 5/5/5/5
Hip 90/90s – 5/5
TRX-Supported Cossack Squat – 5/5

BLOCK 1 (3 Sets)
BB Back Squat / Goblet Squat – 10
Band / Cable Single-Arm Lat Prayer – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Rows (inverted option, pronated grip) – 10
DB Offset Split Squat – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Single-Arm Band or Cable Row from Split-Squat ISO – 10/10
Bodyweight Speed Squat – 12
Rest – 1:00

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Seated Figure 4 Hip Stretch – 30s/30s
Prone Angels – 10
Banded Clamshells – 10/10
Hip Thrust w/ 5s ISO x 5

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 10
Single-Leg DB Reverse Lunge (rack-supported) – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
Half-Kneeling Single-Arm DB Shoulder Press – 10/10
TRX Row (inverted option) – 10
Rest – 1:00

BLOCK 3 (3 Sets)
DB Pull-Through – 10
DB Glute Bridge ISO Hold – 40–60s
Rest – 1:00

FINISHER (2–3 Sets)
Prone Leg Lift ISO – 20s/20s
Banded Fire Hydrants – 10/10
Banded Donkey Kicks – 10/10


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
Cat + Cow – 10
Half-Kneeling Hip Flexor / Quad Stretch – 30 s / 30 s
Half-Kneeling T-Spine Rotations – 6 / 6

ACTIVATION (1 Set)
Bird Dogs – 10 / 10
Banded Bridge / Hip Thrust – 10
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlift – 10
Banded Standing Single-Leg Adduction – 12 / 12
Rest – 0 : 30

BLOCK 2 (3 Sets)
DB Alternating Chest Press (wide) – 6 / 6
Single-Arm Band Pulldown (narrow grip) – 10 / 10
Rest – 0 : 30

BLOCK 3 (3 Sets)
Plank Shoulder Taps + Mountain Climbers – 20 / 20
Prone Banded Hamstring Curls – 12
Rest – 0 : 30

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Standing Hip and Shoulder CARS – 5 / 5 / 5 / 5
Rack-Supported Deep Squat – 30 s
TRX-Supported Pistol Squat – 5 / 5

BLOCK 1 (3 Sets)
BB Back Squat / Goblet Squat – 10
Half-Kneeling Single-Arm DB Row (bench-supported) – 10 / 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
BB / TRX Row (supinated grip) – 10
TRX-Supported Pistol Squat – 10 / 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Calf Raise – 20
Tib Raises – 20
Band Pull Complex (pronated + supinated + external rotation) – 8 / 8 / 8

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Child’s Pose Walks – 5 / 5
Hip 90 / 90 s w/ Thrust – 5 / 5
Banded Fire Hydrants – 10 / 10
Banded Hip Thrust Warm-Up – 10 (≈ 50 % working set weight)

BLOCK 1 (3 Sets)
DB / BB Staggered Hip Thrust – 10 / 10
Low Plank Hold – 30–40 s
Rest – 1 : 00

BLOCK 2 (3 Sets)
DB Push Press / DB Clean and Press Option – 10
TRX Row (supinated grip) – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Lateral Lunge w/ Reach – 10 / 10
DB Forward + Lateral Raise – 6 / 6
Rest – 1 : 00

FINISHER (2–3 Sets)
Plank Shoulder Taps – 10 / 10
Banded Plank Step-Outs – 10 / 10
Banded Glute Bridge ISO w/ Abduction – 20


DEC 1 ST - JAN 1ST. - BLK (D)

🟩 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