Nisha Bathe

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

WARM-UP (1 Set)
TRX Pec Stretch w/ Overhead Angels – 10
Standing Hamstring Swoops – 10/10
Foam Roller T-Rotation w/ Windmill – 6/6

ACTIVATION (1 Set)
Banded Deadbugs (booty band) – 10/10
Banded Glute Bridge – 20
Dowel RDL Warm-Up – 10

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

BLOCK 2 (3 Sets)
DB Squeeze Press – 10
Single-Arm Band / Cable Lat Prayer – 10/10
Rest – 1:00

FINISHER (2–3 Sets)
TRX Stability Push-Up – 10
DB Glute Bridge – 10

ANAEROBIC PUSH


SQUATTING AND PULLING
( Week 1 +3)

WARM-UP (1 Set)
Scarecrows + Angels – 10/10
Hip CARS + Swings – 10/10
Rack Supported Deep Squat – 10

ACTIVATION (1–2 Sets)
Deadbugs w/ Band Pull-Apart – 5/5
Banded Clamshells – 10/10

BLOCK 1 (3 Sets)
DB / BB Front Squat – 10
TRX / BB Row (supinated) – 10
Single-Leg Sit-to-Stand (with dowel) – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Row (supinated) – 30s
DB Farmer’s March – 30s
TRX Assisted Alternating Reverse Lunge – 30s
Rest – 30s

FINISHER
“Gunshow”


THRUSTING AND OVERHEAD PRESSING
( Week 1 +3)

WARM-UP (1 Set)
TRX / Hanging Scap Pulls – 10
Seated Figure 4 Hip Stretch – 30s/30s
Standing Hip CARS + Swings – 5/5/5/5
TRX Lateral Lunge – 5/5

ACTIVATION (1 Set)
Deadbugs – 10/10
Banded Clamshells – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB Hip Thrust w/ 3s ISO Each Rep – 10
Banded Staggered SL RDL – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Push Press – 10
Single-Arm Band External Rotation – 10/10
Rest – 1:00

FINISHER (3 Sets)
Alternating Lateral Lunge – 30s
TRX Row (inverted option) – 30s
Banded Plank Shoulder Walk-Outs – 30s
Rest – 30s


HINGING AND PRESSING
( Week 2 +4)

WARM-UP (1 Set)
TRX Hinged Lat Stretch – 30s
Standing T-Rotations – 10/10
Standing Hamstring Swoops – 10/10

ACTIVATION (1 Set)
Stability Ball Deadbugs – 10/10
Banded Glute Bridge w/ Abduction – 12
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlift – 10
Low Plank Hold – max
Rest – 1:00

BLOCK 2 (3 Sets)
DB Alternating Single-Arm Chest Press – 10/10
Band / Cable Pulldown – 10
Rest – 1:00

FINISHER (2–3 Sets)
Stability Ball Hamstring Curl – 10
DB Pec Fly from Deadbug Position – 10

ANAEROBIC PUSH


SQUATTING AND PULLING
( Week 2+4)

WARM-UP (1 Set)
Scarecrows + Angels – 10/10
TRX Scap Pulls – 10
Seated Figure 4 Hip Stretch – 30s/30s

ACTIVATION (1–2 Sets)
Bird Dogs w/ Lateral Rotation – 5/5
Banded Glute Bridge w/ 5s ISO Hold – 10

BLOCK 1 (3 Sets)
DB Split Squat (rack-assisted) – 10/10
Single-Arm DB Row (bench-supported) – 10/10
Banded Squat w/ Single-Leg Abduction – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
Heel-Elevated Goblet Squat – 12
Band Pull-Aparts (pronated grip) – 12
Paloff Step-Outs – 10/10
Rest – 0:30

FINISHER
“Gunshow”



THRUSTING AND OVERHEAD PRESSING
( Week 2 + 4)

WARM-UP (1 Set)
Scarecrows / Wall Angels – 10/10
Standing Hip CARS + Swings – 5/5/5/5
TRX Reverse Lunge – 5/5

ACTIVATION (1 Set)
Bird Dogs – 10/10
Banded Fire Hydrants – 10/10
Glute Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Staggered DB Bridge / Hip Thrust – 10/10
Side Plank w/ Clamshell – 12/12
Rest – 1:00

BLOCK 2 (3 Sets)
TRX / DB Reverse Lunge – 10/10
Half-Kneeling DB Shoulder Press – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Banded Crab Walks – 12/12
Banded Mountain Climber ISO – 15s/15s
Rest – 1:00


NOV 15TH - DEC 15TH - BLK (B)

🟩 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
SB 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 TRX 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