Mindy Rathburn

DEC 1 - DEC 30



🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Supine Knee Pulls + Rotation x5/5
Groin Rockers + T-Rotations x5/5
Single- + Double-Leg Glute Bridge x10/10/10
Deadlift Warm-Up x6
1 Set

Block 2 – Primary Strength (Hinge + Press)
Deadlift x6–8
DB Reverse Grip Chest Press x6–8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior Chain + Core)
DB or BB Staggered RDL x10/10
DB Push-Ups – Max Reps
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB or BB Hip Thrust x10
KB Swing x20
Copenhagen Plank 20s / 20s
1:00 rest – 3 Sets

Block 5 – Finisher
Anaerobic Push

🟥 SQUATTING AND PULLING

(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
TRX Scap Pulls (Protraction + Retraction) x10
TRX Row w/ 3s ISO Hold x8
Goblet or Back Squat Warm-Up x8
1 Set

Block 2 – Primary Strength (Squat + Pull)
1.5 Rep Goblet or Back Squat x8
Single-Arm Elbow-Supported DB Row (Bench) x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Upper Back)
Deficit Split Squat w/ 3s ISO Each Rep x8/8
Chin-Ups (Banded Assisted) – Max Reps
1:00 rest – 3 Sets

Block 4 – Accessory / Power + Core
TRX Pistol Squat x8/8
TRX Row + Fly Combo x8/8
1:00 rest – 3 Sets

Block 5 – Finisher / Core Control
TRX Mountain Climbers (Feet in Straps) x20
Hollow Hold – Max Time
1:00 rest – 3 Sets

Gunshow Finisher

🟦 FULL BODY H.I.I.T.

Block 1 – Mobility Warm-Up (5 min)
World’s Greatest Stretch x5/side
Inchworm + Push-Up x6
Cat-Cow Flow x6
Cossack Squat x5/5
Band Pull-Apart Complex (Pro + Sup + Ext) x5/5/5
1 Set

Block 2 – Conditioning Circuit (3 Rounds)
Airbike – Max Effort Sprint (40s)
DB Thrusters (Squat + Overhead Press)
Renegade Row (Push-Up + Alternating Row)
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 3 – Power & Core Circuit (3 Rounds)
SkiErg – Sprint (40s)
KB Deadlift to High Pull
Side Plank w/ Hip Dips (20s/20s)
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 4 – Core Finisher (5 Minutes – Ladder)
Climb the Ladder: Add 5 Reps Each Round
V-Ins x10
Leg Raises x10
Plank Ups x10





🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
World’s Greatest Stretch x5/5
Push-Up to Pike x5
Single- + Double-Leg Glute Bridge x10/10/10
RDL Warm-Up x6
1 Set

Block 2 – Primary Strength (Hinge + Press)
DB or BB RDL x6–8
DB Alternating Single-Arm Chest Press (Wide) x6/6
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Glute + Pull)
Staggered Hip Thrust x8/8
Single-Arm Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power + Core Stability
KB Stability Push-Up x6/6
Staggered KB Swing x10/10
KB Russian Twist x12
1:00 rest – 3 Sets

Block 5 – Finisher
Anaerobic Push

🟥 SQUATTING AND PULLING

(Week 2 + 4)

Block 1 – Mobility Prep
Quadruped Hip + Shoulder CARS x5/5/5/5
Hanging or TRX Scapular Protraction + Retraction x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Bulgarian Split Squat x8/8
Banded Assisted Pull-Up – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Rotation)
Heels-Elevated Goblet Squat x10
Single-Arm TRX Row w/ Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Stability
DB Alternating Forward Lunges x10/10
DB Plank Rows x10/10
1:00 rest – 3 Sets

Block 5 – Finisher / Lower-Body Conditioning
Tib Raises x20
Single-Leg Calf Raises or SL Pogos x20/20
30s rest – 2–3 Sets

Gunshow Finisher

🟦 FULL BODY H.I.I.T.

Block 1 – Mobility Warm-Up (5 min)
Standing Shoulder CARS x10/10
Hip 90/90s x5/5
Glute Bridge + Glute March x10/10
Scap Push-Ups x10
Walking Lunges w/ Torso Twist x6/6
1 Set

Block 2 – Power & Conditioning (3 Rounds)
Rower – Sprint (40s)
KB Swing
Push-Ups + Shoulder Taps
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 3 – Strength & Core Conditioning (3 Rounds)
Airbike – Sprint (40s)
Front-Rack Reverse Lunge (DB or KB)
TRX Body Saw or Ab-Wheel Rollout
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 4 – Core Finisher (5 Minutes – Ladder)
Climb the Ladder: Add 10 Reps Each Round
Bicycle Crunch x20
Rotational Mountain Climbers x20