Melanie Child
🟩 HINGING AND PRESSING * NEW - FULL BODY + UPPERS
Week 1 + 3
Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set
Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set
Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Low Plank (Weighted Option) 30–40 s
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Press + Glute)
DB Floor Chest Press (Wide Grip) x10
DB Glute Bridge x12
Seated Band Pulldown x10
1:00 rest – 3 Sets
Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
1:00 rest – 3 Sets
Anaerobic Push Finisher
🟥 SQUATTING AND PULLING
Week 1 + 3
Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
TRX Scap Pulls x10 + ISO Row Hold 20 s
Deep Squat Hold (Rack Assisted) 40 s – 1 min
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 + Pull)
DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
TRX Row (Supinated) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Split + Pull)
DB Split Squat (3 s ISO each rep) x10/10
TRX Reverse Flys x10
Bench / Floor Mountain Climber ISO 15 s / 15 s
1:00 rest – 3 Sets
Block 5 – Finisher
Gunshow
🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3
Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
TRX or Hanging Scap Pulls x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set
Block 2 – Primary Strength (Thrust Focus)
Staggered DB or BB Hip Thrust x10/10
Band / Cable Lat Prayer x10
Standing Single-Leg Band or Plate Abduction x10/10
1:00 rest – 3 Sets
Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x10
SA Band Pulldown x10/10
Lateral Lunge (Goblet) x10/10
1:00 rest – 3 Sets
Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30 s
Banded Shoulder Drivers 30 s
1:00 rest – 3 Sets
🟩 HINGING AND PRESSING
Week 2 + 4
Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
Groin Rockers + T-Rotations x10/10
1 Set
Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridges w/ Abduction x12
Trap Bar Deadlift (Warm-Up) x10
1 Set
Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
DB Staggered Glute Bridge x10/10
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Press + Pull)
DB Floor Alternating SA Chest Press (Wide) x10/10
Half-Kneeling SA Band Pulldown x10/10
1:00 rest – 3 Sets
Block 5 – Accessory / Core + Posterior Chain
Plank Ups x8/8
Elevated Glute Bridge (Foam Roller) x12
Prone Leg Lift ISO Hold 15s/15s
2–3 Sets
Anaerobic Push Finisher
🟥 SQUATTING AND PULLING
Week 2 + 4
Block 1 – Mobility Prep
Prone Angels + Scap Pumps (YTW’s) x10 at Each Letter
Dynamic Frog Stretch 40s–1 min
Split Squat (Warm-Up) x5/5
1 Set
Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Fire Hydrants + Donkeys x12/12
1–2 Sets
Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x10/10 (Rack-Supported Option)
DB Chest-Supported Row (Bench) x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Front Squat + Stability)
DB Front Squat x12 (HE Option)
SA TRX Row x10/10
Plank Shoulder Taps x20
1:00 rest – 3 Sets
Block 5 – Finisher
Gunshow
🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4
Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip 90/90s x5/5 + Dynamic Frog Stretch 40s
Banded Donkeys + Fire Hydrants x10/10
Hip Thrust Warm-Up x10
1 Set
Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling SA Band Pulldown w/ Rotation x10/10
Low Plank Hold – Max Time (Weighted Option)
1:00 rest – 3 Sets
Block 3 – Secondary Strength (Press + Lunge)
SA Push Press x10/10
TRX Row (Pronated Grip) x10
DB Reverse Lunge x10/10 (TRX or Rack Supported)
1:00 rest – 3 Sets
Block 4 – Accessory / Posterior + Core
Feet-Elevated Glute Bridge (Foam Roller or Hip Thrust Box) x10
Side Planks x20s/20s
Banded Donkey Kicks + Fire Hydrants x10/10
30s rest – 3 Sets
🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT 1
Block 1 – Mobility + Activation
• Side lying thorasic rotations -10/10
• Band/ Dowel Flossing - 10
• Incline Scap Push-Ups – 10
1 Set
Block 2 – Primary Chest Press
• Barbell Bench Press (light–moderate) – 8
• Face Pull (light) – 12
1:00 rest × 3 Sets
Block 3 – Chest + Tricep Pairing
• DB Squeeze Press – 10
• Cable Overhead Tricep Extension – 12
1:00 rest × 3 Sets
Block 4 – Push Capacity
• Decline Push-Ups (feet elevated low box) – 6–8
• Bench tricep dips - 10
30s rest × 3 Sets
Block 5 – Triceps Finish
• DB Skull Crushers - 10
• Close Grip Cable Press (straight bar) – 12
1:00 rest × 2 Sets
🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT B
Block 1 – Mobility + Activation
• Band / Dowel flossing - 10
• Bear Plank Shoulder Taps – 8/8
• TRX Pec Stretch - 30s
1 Set
Block 2 – Primary Chest Press
• DB Chest Press (neutral grip) – 8–10
• Tall Kneeling Band Pull Down – 12
1:00 rest × 3 Sets
Block 3 – Chest + Tricep Pairing
• Cable/ Band Chest Press (split stance) – 10/10
• Bench Supported DB Kickbacks – 10/10
1:00 rest × 3 Sets
Block 4 – Push Stability
• Tempo Push-Ups (3 sec lower) – 6–8
• Max Hollow hold / Deadbug - 30s
30s rest × 3 Sets
Block 5 – Triceps Finish
• Single Arm Cable Tricep Pressdown – 12/12
• Bodyweight Bench Dips (slow tempo) – 8–10
1:00 rest × 2 Sets
🟦 FOUNDATIONS — BACK + BICEPS
Week 1 + 3
Block 1 – Mobility + Activation
• Quadruped Thread the Needle – 6/6
• Dead Hang – 20s
• Banded Straight Arm Pulldown (light) – 12
1 Set
Block 2 – Primary Pull (Horizontal)
• Barbell Bent Over Row (light–moderate) – 8–10
• Cable/ Band Single Arm External Rotation (light) – 10/10
1:00 rest × 3 Sets
Block 3 – Vertical Pull + Core
• Neutral Grip Lat Pulldown – 8–10
• Hollow Body Hold – 20–30s
1:00 rest × 3 Sets
Block 4 – Pull Capacity
• TRX Rows - 10
• Farmer Carry – 1min
30s rest × 3 Sets
30s rest × 3 Sets
Block 5 – Biceps
• Cable Rope Curl – 12
• Cross Body Hammer Curl – 10/10
1:00 rest × 2–3 Sets
🟦 FOUNDATIONS — BACK + BICEPS
Week 2 + 4
Block 1 – Mobility + Activation
• Standing T- Rotations 10/10
• Wall Slides – 10
• Scapular Retraction Hold (hang or TRX) – 20s
1 Set
Block 2 – Primary Pull (Cable Focus)
• Wide Grip Seated Cable Row – 8–10
• Face Pull to External rotation (light) – 10
1:00 rest × 3 Sets (1 warm-up + 2 working)
Block 3 – Row Variation + Stability
• Landmine Row (SA) – 8/8
• Dead Bug with Band Pulldown – 8/8
1:00 rest × 3 Sets
Block 4 – Pull Capacity
• Reverse Grip Lat Pulldown – 10
• Bear Crawl (forward + back) – 20–30s
30s rest × 3 Sets
Block 5 – Biceps Finisher
• DB Incline Bench Curl (light–moderate) – 10
• Cable Single Arm Curl – 12/12
1:00 rest × 2–3 Sets