Natalie Tashe

HINGING AND PRESSING. - BLK (B)
( Week 1+3)

WARM-UP (1 Set)
Prone Angels + Cat / Cow – 10/10
Groin Rockers + T-Rotations – 10/10

ACTIVATION (1 Set)
Deadbugs – 10/10
Frog Pumps + Glute Bridge – 12/12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
DB Frog Pumps + Glute Bridge – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Incline Press (wide) – 10
DB Chest-Supported Rows – 10
Rest – 1:00

BLOCK 3 (3 Sets)
Hamstring Walkouts – 10
Bodyweight Push-Up (3s eccentric) – 10
Rest – 1:00

ANAEROBIC PUSH


SQUATTING AND PULLING
( Week 1 +3)

WARM-UP (1 Set)
Scarecrows + Wall Angels – 10/10
Standing Hip Circles – 10/10
Seated Figure 4 Hip Stretch – 30s/30s
Rack Supported Deep Squat – 30s–1:00

BLOCK 1 (3 Sets)
Goblet / BB Back Squat – 10
TRX Row (pronated grip) – 10
Glute Bridge ISO Hold – 40s
Rest – 1:00

BLOCK 2 (3 Sets)
Split-Stance Single-Arm DB Row (bench-supported) – 10/10
DB Split Squat – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Band Pull Complex (pronated + supinated + external rotation) – 8/8/8
Split Squat ISO Hold – 15s/15s
Low Plank Hold – max
Rest – 1:00

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESSING
( Week 1 +3)

WARM-UP (1 Set)
Dowel / Band Flossing – 10
TRX / Hanging Scap Pulls – 10
TRX Lateral Lunge – 5/5

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Banded Clamshells (15s ISO + 10 reps per side) – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 10
Half-Kneeling Single-Arm Band Pulldown – 10/10
Rest – 1:00

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

BLOCK 3 (3 Sets)
TRX / DB Lateral Lunge – 10/10
Band Pull-Aparts (pronated + supinated grip) – 10/10
Rest – 1:00


HINGING AND PRESSING
( Week 2+4)

WARM-UP (1 Set)
TRX Pec Stretch w/ Overhead Angels – 10
Lying Knee-to-Chest Stretch – 10 breaths each side
Half-Kneeling T-Rotations – 10/10

ACTIVATION (1 Set)
Bird Dogs w/ Crunch – 10/10
Banded Glute Bridge + Clamshells – 10/10/10
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlift (Trap Bar or Barbell) – 10
Bodyweight Push-Ups – 10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Single-Arm Chest Press – 10/10
DB Single-Leg RDL (bench-supported) – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Stability Ball Hamstring Curl – 10 (last rep 15s ISO hold)
DB Pec Fly from Deadbug ISO Position – 12
Rest – 1:00

ANAEROBIC PUSH


SQUATTING AND PULLING
( Weeks 2 +4)

WARM-UP (1 Set)
Prone Angels + Scap Pumps (Y, T, W) – 10 each
Hip 90/90s w/ Forward Fold – 6/6
Single-Leg Step-Up – 5/5
Rack Supported Deep Squat – 30s–1:00

BLOCK 1 (3 Sets)
DB Single-Leg Step-Up – 10/10
DB Chest-Supported Rows – 10
DB Calf Raises – 20
Rest – 1:00

BLOCK 2 (3 Sets)
Goblet / BB Back Squat – 10
Single-Arm TRX Row – 10/10
Banded Crab Walks – 12/12
Rest – 1:00

BLOCK 3 (3 Sets)
Wall Sit ISO Hold (use rack) – max
TRX Row ISO Hold – 20s
Rest – 1:00

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESSING
( Weeks 2 +4 )

WARM-UP (1 Set)
Standing Shoulder CARS – 10/10
Standing Hip CARS + Circles – 10/10
TRX Reverse Lunge – 10/10

ACTIVATION (1 Set)
Bear Crawl Shoulder Taps – 10/10
Banded Glute Bridge – 10 + Glute March – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Hip Thrust – 10 (last rep 15s ISO hold)
Plank Complex (side, front, side) – 20s each
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
DB Forward + Lateral Raise – 8/8
Rest – 1:00

BLOCK 3 (3 Sets)
Banded RDL / Good Morning (band around hips and rack) – 20
TRX Row (pronated grip) – 10
Rest – 1:00


DEC 1ST - JAN 1ST - BLK (C)

🟩 HINGING AND PRESSING
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