Nicole Nyvall
HINGING AND PRESSING. - ( BLK A)
(Weeks 1 + 3)
WARM-UP (1 Set)
TRX Pec Stretch w/ Angels – 10
SL Hip Airplanes – 6/6
World’s Greatest Stretch – 6/6
ACTIVATION (1 Set)
Banded Deadbugs (booty band) – 10/10
SL / Double Bridge – 10/10/10
Deadlift Warm-Up – 10
BLOCK 1 (3 Sets)
Deadlifts – 8
Banded Staggered SL RDL – 10/10
Rest – 1:00
BLOCK 2 (3 Sets)
DB Chest Press – 6–8
SA Banded Pec Fly (from hinged position) – 10/10
Rest – 1:00
FINISHER (3 Sets)
Banded KB Swings (band on KB) – 30s
Push-Ups – 30s
DB / KB Russian Twists – 30s
Rest – 30s
ANAEROBIC PUSH
SQUATTING AND PULLING
(Weeks 1 + 3)
WARM-UP (1 Set)
Dowel Flossing + Figure 8s – 10/10
Hanging / TRX Scap Pulls – 10
TRX Row w/ 3s ISO Hold – 8
Goblet / Back Squat Warm-Up – 8
BLOCK 1 (3 Sets)
Goblet / BB Back Squat w/ 3s ISO Each Rep – 8
Chin-Ups (banded) – max
Rest – 1:00
BLOCK 2 (3 Sets)
DB / BB Split Squat – 8/8
SA TRX Row w/ Rotation – 8/8
Rest – 1:00
FINISHER (3 Sets)
TRX Reverse Lunge / Split Jumps – 30s
TRX Row to Bicep Curl – 30s
TRX Fallouts – 30s
Rest – 1:00
CONDITIONING (1–2 Sets)
20 Cal AirBike Sprint
Max Low Plank (weighted option)
HIP THRUST AND OVERHEAD PRESS
( Week 1 +3)
WARM-UP (1 Set)
Prone Angels – 10
Hip 90/90s w/ Thrust – 5/5
Banded Fire Hydrants + Donkey Kicks – 10/10
Hip Thrust Warm-Up – 10
Lateral Lunge – 6/6
BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 6–8
Banded Staggered RDL – 10/10
Rest – 1:00
BLOCK 2 (3 Sets)
DB / BB Push Press – 6–8
Deficit Lateral Lunge – 8/8
Rest – 1:00
BLOCK 3 (3 Sets)
Staggered KB Swing – 10/10
KB Upright Row – 10
Rest – 1:00
FINISHER (2–3 Sets, No Rest)
Frog Pumps – 20
Banded Fire Hydrants + Donkey Kicks – 10/10
HINGING AND PRESSING
(Weeks 2+4)
WARM-UP (1 Set)
Supine Knee-to-Chest Stretch w/ Rotation – 6/6
Push-Up to Pike – 6
Quadruped T-Rotations – 6/6
ACTIVATION (1 Set)
Bird Dogs w/ Lateral Rotation – 10/10
SL / Double Glute Bridge – 10/10/10
RDL Warm-Up – 10
BLOCK 1 (3 Sets)
DB / BB RDL – 6–8
DB Alternating Reverse Lunge – 10/10
Rest – 1:00
BLOCK 2 (3 Sets)
Single-Arm DB Chest Press on Stability Ball – 6/6
Seated Band Pulldown – 10
Rest – 1:00
FINISHER (3 Sets)
KB Clean to Goblet Squat – 30s
KB Drags – 30s
Deadbug / Hollow Hold – 30s
Rest – 30s
ANAEROBIC PUSH
SQUATTING AND PULLING
(Weeks 2 + 4)
WARM-UP (1 Set)
Rack Scarecrows + Angels – 10/10
Hanging / TRX Scap Pulls – 10
Rack Supported Deep Squat – 10
BSS Warm-Up – 5/5
BLOCK 1 (3 Sets)
Bulgarian Split Squat – 6–8
Pull-Ups (banded) – max
Rest – 1:00
BLOCK 2 (3 Sets)
Heel-Elevated Goblet Squat – 10
Single-Arm Band / Cable Row from Split Squat ISO – 10/10
Rest – 1:00
BLOCK 3 (3 Sets)
DB Alternating Forward Lunge – 10/10
DB Plank Rows – 10/10
Tibialis Raises – 20
Rest – 1:00
FINISHER
“Gunshow”
HIP THRUST AND OVERHEAD PRESS
( Weeks 2+4)
WARM-UP (1 Set)
Child’s Pose Walks – 5/5
Hip 90/90s w/ Bridge – 5/5
Banded Clamshells – 10/10
Hip Thrust Warm-Up – 10
BLOCK 1 (3 Sets)
DB / BB Staggered Hip Thrust – 8/8
DB Plank Rows – 8/8
Rest – 1:00
BLOCK 2 (3 Sets)
Deficit Lateral Lunge – 8/8
BB Row (supinated grip) – 8
Rest – 1:00
BLOCK 3 (3 Sets)
Single-Arm DB Push Press (snatch option) – 8/8
Seated Band Pulldown (speed) – 20
Rest – 1:00
FINISHER (2–3 Sets)
20 Cal AirBike
Crab Walk Countdown – 10 to 1
Day1:
Bike warm up 5 mins
A) Back Squat 3s Eccentric
Set:4 Reps:4-6(8) Weight:135lbs
(3-5min Rest)
B)Goblet Squat 2-3s Ecc
Set:4 Reps: 10-12 Weight:30-35 (90s Rest)
C) Step Back Lunges 3s Hold at the bottom
Set:4 Reps:12-15 Weight:20lbs (90-120s Rest)
D) Romanian Deadlift 2-3s Eccentric
Sets:4. Reps:8-10(12) Weight:45lbs
Day3:
A1:KB 2-3s Ecc Sets:3 Reps:6-8 Weight: 65lbs
(3-5 Rest)
A2:Barbell or DB Hip Thrust Sets:3 45 lbs plate under feet
Reps:12-15(40)Weight:105lbs
(90s Rest)
B1:Leg Press 2-3s Ecc
Sets:3 Reps:10-12
Weight:325lbs (2min Rest)
B2:Stability Ball Hamstrings Curls or Goblet Squat
2-3s Ecc
Sets:3 Reps:12-15 Weight:BDaY (90s Rest)
C1:KB or DB Half kneeling Reverse Lunge Sets:4 Reps:6-8per side Weight:25lbs (90s Rest)
C2:Windmill or windshield WipersSets:4 Reps:10-15 Weight:8lbs/BDY(90s Rest)
Day5:
A1: Barbell Bent Over Rows
Sets:4 Reps:6-8
Weight:85lbs (2min Rest)
Set myself up as deadlift form sticking ass out hard to protect lower back
A2: Cable standing Lat Pulldowns
Sets:4 Reps:12-15 Weight:60lbs
B1: Cable Bench Rows (single arm sitting on incline bench for support)
Sets:4 Reps:12-15
Weight:50(2min Rest)
B2: Bicep Curls LH/SH using double cables- facing out with arms behind
Sets:4 Reps:25 each side
Weight:25 each side total 50 at the same time (2min Rest)
C1: T-Bar Rows with the rope and the land mind
Sets:4 Reps:10-12(10) Weight:20lbs
C2:Shoulder Lateral Raies
Sets:4 Reps: 15
Weight:8’s (40s Rest)
C3:cable Upright Rows - both arm up to chin from lowest cable setting
2-3s ecc Sets:3
Reps:12-15 Weight: 35lbs
Squat & Hinge Day1:
Warmup:
Floor Fire Hydrants Or Hip C.A.R.S Reps: 10 per side
Glute Bridge 30 Sec Holds Reps:3-4
Shoulder C.A.R.S Reps:6 per side
A) Back Squat 3s Eccentric
Set:3 Reps:4-6(8) Weight:
A1) TRX Row 2-3s Ecc
Set:3 Reps:4-6(8 Weight:
(3-5 min Rest)
B)Bulgarian Split Lunges 2-3s Ecc
Set:3 Reps:8-10 per leg Weight:
B1)DB or KB Windmill 2-3s Ecc Set:3
Reps:4-6 per Side Weight:
(90s Rest)
C)Heels Up Goblet Squat 2-3s Ecc
Set:3 Reps:12-15 Weight:
Do not lock out at the top of squat.
C) Step Back Lunges 3s Hold at the bottom
Set:3 Reps:8-10per side Weight:
(90-120s Rest)
D) KB DB or BB Romanian Deadlift 3-4s
Eccentric
Set:4 Reps:6-8(10)Weight:
(90s Rest)
Externally Rotate your knee outward and
lightly press through
D) Floor Windshield Wipers
Set:3 Reps:10-15 Weight:
(90-120s Rest)
Chest & Shoulders Day2:
Seated Figure 4
Glute Bridge 30 Sec Holds Reps:3-4
Shoulder C.A.R.S Reps:6 per side
TRX Peck Stretch Angles Reps:20
TRX Lat Stretch Reps:10 Per Side
A) Bench Press 2-3s Ecc
Sets:3 Reps:3-5 Weight:
(3-5 Rest)
A1) Incline Dumbbell Press Half Sec Hold at
the Bottom
Sets:3 Reps: 12-15 Weight:
3) Cable or Banded Lat Pulldowns Sets:3 Reps:10-20 Weight
31) Dumbbell lateral raises Sets:3 Reps: 10-12 Weight
(90s Res)
B) Cable Tricep Pushdowns or DB Tricep
Kickbacks
Sets:3 Reps:12-15(20) Weight:
B1) Alt Dumbbell Hammer Curl
Sets:3 Reps:15-20 Weight:
(90s Rest)
Hinge & Thrust Day3:
A1)Sumo Deadlifts 2-3s Exc Sets:3
Reps:6-8(10) Weight: (3-5 Rest)
A2)Barbell or DB Hip Thrust
Sets:3 Reps: 12-15(40)Weight:
(90s Rest)
B1)KB Sumo Deadlift 3s Hold at the Bottom
Sets:3 Reps:10-12 Weight:
(2min Rest)
B2)Stability Ball Hamstrings Curls or Goblet
Squat 2-3s Ecc
Sets:3 Reps:12-15 Weight:BDY
(90s Rest)
C1:KB or DB Half kneeling Reverse Lunge
Sets:4 Reps:6-8per side Weight:
(90s Rest)
C2:Windmill or windshield Wipers Sets:4 Reps:10-15
Weight:8lbs/BDY(90s Rest)
HIIT Day4:
A1) KB Side Lunges Sets:3 Reps:10-12 Per side Weight: (2min Min
Rest)
Press through the heels
A2) Plank Hold or Weight Exchange 2s Hold at the Bottom Sets:4
Reps: 15-20 Weight:
(90s Rest)
B1) DB or Cable Choppers Sets:3 Reps:10-12 per side Weight:BDY
(2min Rest)
B2) Medicine Ball Slams Sets:3 Reps: 12-15(20) Weight: c1) TRX T's Sets:3 Reps:10-12 Weight:BD
C2) Bicycle Kicks or Leg Raises Sets:3 Time:35-40s Weight:BD'
D1) Stability Ball Circles Press Sets:3 Time: 30(10) Weight:
D2) Stability Ball Russian Twist Sets:3 Time: 30 (10) Weight:
D3) BB, Bench Or Floor Mountain Climbers Sets:3 Time: 30 (10)
Weight:
Back & Core Day5:
A1: DB or Barbell Bent Over Rows Sets:4 Reps: 12-15 Weight:
(2min Rest)
A2:cable or Banded standing lat Puldowns Sets Reps Reps1215
B1: DB or Assisted Bench Rows Sets:5 Reps:12-15 Weight:
B2: Bicep Curls LH/SH Sets:4 Reps: 10-20 Weight: 10-12lbs (2min
Rest)
C1: Seated DB or T-Bar Rows Sets:4 Reps:10-12(10) Weight: 26lbs
C2: Shoulder Lateral Raies Sets:4 Reps:20-30 Weight:15 (40s Rest)
1. Banded Upright Rows 2-35 ecc Sets:3 Reps: 12-15 Weight:BD
2. Banded Pallof Press Figure 85 Sets: 3 Reps:8-10 per Side Weight