Melanie Child

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Prone Angels + Cat-Cow x10/10
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Frog Pumps + Glute Bridge x12/12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
DB Frog Pumps + Glute Bridge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Incline Press (Wide) x10
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
Hamstring Walkouts x10
BB Push-Ups (3s Eccentric) x10
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s/30s
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet or BB Back Squat x10
TRX Row (Pronated) x10
Glute Bridge ISO Hold 40s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
Split-Stance SA DB Row (Bench Supported) x10/10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability
Band Pull Complex (Pro + Sup + External Rotations) x8/8/8
Split Squat ISO Hold 15s/15s
Low Plank – Max Hold
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dowel or Band Flossing x10
TRX or Hanging Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Clamshells (15s ISO + 10 Reps Each Side)
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Half-Kneeling SA Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead + Row)
DB or BB Bent Row x10
Half-Kneeling SA Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
TRX or DB Lateral Lunge x10/10
Band Pull-Aparts (Pro + Sup) x10/10
1:00 rest – 3 Sets


🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Lying Knee-to-Chest Stretch – 10 Breaths Each Side
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift (Trap Bar or BB) x10
BB Push-Ups x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral Focus)
DB SA Chest Press x10/10
DB SL RDL (Bench Supported) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SwissBall Hamstring Curl x10 (Last Rep 15s ISO Hold)
DB Pec Flys from Deadbug ISO x12
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10 + Scap Pumps (YTW) x10 Each
Hip 90/90s w/ Forward Fold x6/6
Single-Leg Step-Up x5/5
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Row)
DB Single-Leg Step-Up x10/10
DB Chest-Supported Rows x10
DB Calf Raises x20
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior + Lateral Chain)
Goblet or BB Back Squat x10
SA Band/Cable Row x10/10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Accessory / Stability Holds
Wall Sit ISO Hold – Max Time
TRX Row ISO Hold x20s
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Bear Crawl Shoulder Taps x10/10
Banded Glute Bridge x10 + Glute March x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side–Front–Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Shoulder)
TRX or DB Reverse Lunge x10/10
DB Forward + Lateral Raise x8/8
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
Banded RDL / Good Morning (Band Around Hips + Rack) x20
TRX Row (Pronated Grip) x10
1:00 rest – 3 Sets



🟩 FOUNDATIONS — CHEST + TRICEPS




Block 1 – Mobility + Activation

• Wall Slides – 10
• Banded/ Dowel Flossing - 10
• Incline Push-Up Hold (top position) – 20s
1 Set

Block 2 – Primary Chest Press

• Incline DB Chest Press – 10
• Band Pull-Aparts – 12
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing

• Elevated Push-Ups – 8–10
• Cable or Band Tricep Pushdown – 12
1:00 rest × 3 Sets

Block 4 – Push Capacity

• Standing SA Band Chest Press – 12
• Bench Dip – 8–10
30s rest × 3 Sets

Block 5 – Triceps Finish

• DB Floor Skull Crushers – 10
• Overhead Band or Cable Tricep Extension – 12
1:00 rest × 2 Sets


🟩 FOUNDATIONS — CHEST + TRICEPS



Block 1 – Mobility + Activation

• Cat + Cow – 10
• SA Standing Band Chest Fly (light) – 12
• Scap Push-Ups (knees or incline) – 8
1 Set

Block 2 – Primary Chest Strength

• DB Floor Press – 8–10
• Seated Band Row – 12
1:00 rest × 3 Sets

Block 3 – Chest Isolation + Control

• SA Cable or Band Chest Fly – 10/10
• BB Plank Shoulder taps - 101/0
1:00 rest × 3 Sets

Block 4 – Tricep Focus

• Incline Bench Dips – 8–10
• SA Band Kickbacks – 10/10
30s rest × 3 Sets

Block 5 – Pump + Confidence Finish

• Close-Grip BB Push ups – 12–15
• Cable or Band Tricep Pushdown – 12
1:00 rest × 2 Sets




🟦 FOUNDATIONS — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• Scapular Pull ups - 10
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest-Supported DB Row – 10
• Band Face Pull – 12
1:00 rest × 3 Sets (1 warm-up + 2 working)

Block 3 – Vertical Pull + Core

• Assisted Pull-Ups or Lat Pulldown – 8–10
• Dead Bug – 8/8
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• TRX Rows (neutral grip) – 20–30s
• SA Band Straight-Arm Pulldown – 10/10
30s rest × 3 Sets

Block 5 – Biceps

• DB Alternating Curl – 10/10
• DB Hammer Curl – 10
1:00 rest × 2–3 Sets

🟦 FOUNDATIONS — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Side lying T- Rotations 6/6
• Shoulder CARS 10/10
• Scap Push-Ups (from knees or incline) – 10
1 Set

Block 2 – Primary Pull (Cable or Band)

• Seated Cable Row or Band Row – 10–12
• Band Pull-Aparts – 12
1:00 rest × 3 Sets (1 warm-up + 2 working)

Block 3 – Row Variation + Stability

• SA DB Row (bench-supported) – 8/8
• Pallof Press – 10/10
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• TRX High Rows – 20–30s
• Band Lat Pulldown – 12
30s rest × 3 Sets

Block 5 – Biceps Finisher

• Incline DB Curl (light) – 10
• EZ-Bar or DB Curl – 10
1:00 rest × 2–3 Sets