Norm Tashe

UPPER – Horizontal Focus (Advanced Week 1 + 3)



Block 1 – Mobility & Prep
Side lying T - Rotation 10/10
Prone Shoulder Push + Pull ( banded)
TRX Scap Retractions (pause 1s) | 12
1 Set

Block 2
DB Bench Press (Flat or Slight Incline) | 6, 8, 12 - Decrease weight increase reps
Chest-Supported Rear Delt Fly (slow 3-1-1 tempo) | 10
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3
Chest-Supported DB Row | 8
Incline DB chest fly 10
1:00 rest × 3 sets

Block 4
Plyo Push-Up (hands on plates or floor) | 8
Explosive Inverted TRX Row (slow eccentric) | 8
30s rest × 3 sets

Block 5 – Arms Finisher
Barbell or DB Curl | 10
Overhead Cable or Band Triceps Extension | 10
DB Lateral Raise | 12
45s rest × 3 rounds

UPPER – Vertical Focus (Advanced Week 1 + 3)

Block 1 – Mobility & Prep
Banded Lat Floss | 10
Scap Pull-Ups (3s eccentric) | 8


Half-Kneeling T-Spine Rotation (band-resisted) | 6/6
1 Set

Block 2
Weighted Pull-Up (Med ball/ SB squezze) max
SA Half-Kneeling Lat Pulldown (heavier load) | 10/10
1:30 rest × 3 sets

Block 3
Standing DB Arnold Press | 8
Chest-Supported Neutral Grip Row | 8
1:00 rest × 3 sets

Block 4
KB Push Press | 6/6
DB Upright Row | 10
1:00 rest × 3 sets

Block 5 – Finisher / Core
Airdyne Sprint | 30s
DB Plank Row | 8/8
Hanging Leg Raise | 10
1:00 rest × 2–3 sets

LOWER – Squat Focus (Advanced Week 1 + 3)

Block 1 – Mobility & Prep
Cossack Squat | 5/5
Deep Goblet Squat w/ thorasic rotation 6/6
Split Squat ISO Hold | 10s each
1 Set

Block 2 – Strength


Front Squat (Barbell or Dual DB) | 6
Bulgarian Split Squat 6/6
1:30 rest × 3 sets

Block 3
DB Jump Squat | 8
Goblet Pulse Squat (2 bottom pulses) | 8
1:00 rest × 3 sets

Block 4 – Glutes & Calves
DB Step-ups 10/10
Standing Calf Raise (weighted) | 15
1:00 rest × 3 sets

Block 5 – Finisher
AirBike 15s sprint / 15s recovery | 5 rounds
DB Walking Lunge to Rotation | 8/8
1:00 rest × 2–3 sets

LOWER – Hinge Focus (Advanced Week 1 + 3 – RDL Focus)

Block 1 – Mobility & Prep
Hamstring Sweep to Reach | 10/10
Cat-Cow to Downward Dog | 5 cycles
Glute Bridge ISO Hold (10s) | 2
1 Set

Block 2
BB Romanian Deadlift (3-1-1 tempo) | 8
DB Staggered-Stance RDL | 8/8
1:30 rest × 3 sets



Block 3
Barbell Hip Thrust | 8
KB Swing | 20
1:00 rest × 3 sets

Block 4
Crossover Step down 8/8
DB SL RDL | 10/10
1:00 rest × 3 sets

Block 5 – Core Finisher
Hanging Knee Raise | 12
Cable or Band Wood Chop | 10/10
SB Hamstring Curl | 10
No rest × 3 rounds



UPPER – Horizontal Focus (Advanced Weeks 2 + 4)



Block 1 – Mobility & Prep
Foam Roller T-Spine Extension | 8
Wall Slides w/ Lift-Off | 10
Band/ Dowel Flossing 10
1 Set

Block 2
SA Incline DB Press | 6/6
Seated Band Pull-Apart (Supinated) | 12
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3 – Secondary Strength
SA Cable Row | 10/10
DB Chest Fly | 10
1:00 rest × 3 sets

Block 4
Weighted Push up ( plate) 10
TRX Inverted Power Row (quick concentric) | 8
30s rest × 3 sets

Block 5 – Arm Finisher (Drop Set)
Incline DB Curl | 8 + Drop 8
Rope Overhead Triceps Extension | 10
DB Forward raises 10
45s rest × 3 rounds

UPPER – Vertical Focus (Advanced Weeks 2 + 4)

Block 1 – Mobility & Prep
Banded Lat Stretch | 30s/side
Hanging Scap Pulls | 10


Half-Kneeling Band Windmill | 6/6
1 Set

Block 2
L - Sit Chin-Up | 6–8
Half Kneeling SA band Pull down 10/10
1:30 rest × 3 sets

Block 3
Seated DB Shoulder Press | 8
Chest-Supported DB Reverse Fly | 10
1:00 rest × 3 sets

Block 4 – Power & Accessory
Push Press (Barbell or DB) | 6
Barbell Row (supinated) | 8
1:00 rest × 3 sets

Block 5 – Finisher / Core
Airdyne Sprint | 30s
Renegade Row | 10
Hanging Knee to Chest | 10
1:00 rest × 2–3 sets

LOWER – Squat Focus (Advanced Weeks 2 + 4)

Block 1 – Mobility & Prep
Cossack Squat | 5/5
Deep Goblet Squat Hold | 30s
Walking Lunge w/ torso twist | 8/8
1 Set

Block 2


Barbell Back Squat | 6
Front-Foot Elevated Split Squat | 8/8
1:30 rest × 3 sets

Block 3
Barbell Jump Squat (light load) | 6
DB Step-Up (knee drive) | 8/8
1:00 rest × 3 sets

Block 4 – Glutes & Calves
BB/ DB GLute Bridge (pause top 2s) | 10
Single-Leg Standing Calf Raise | 15/15
1:00 rest × 3 sets

Block 5 – Finisher
Row Erg Sprint | 30s
Reverse Lunge w/ Rotation | 8/8
1:00 rest × 3 sets

LOWER – Hinge Focus (Advanced Weeks 2 + 4 – RDL Focus)

Block 1 – Mobility & Prep
Hamstring Scoops | 10/10
Standing T-Rotation | 6/6
Glute Bridge Hold w/ Band Abduction | 10
1 Set

Block 2
BB / Trap Bar Conventional Deadlift
DB RDL to Row Combo | 8
1:30 rest × 3 sets



Block 3 – Power / Posterior Chain
Staggered BB Hip thrust 8/8
KB Swing ( Banded option) | 20
1:00 rest × 3 sets

Block 4
DB Reverse Lunge | 8/8
Cable RDL Pull-Through | 12
1:00 rest × 3 sets

Block 5
Hanging Leg Raise | 10
Cable Anti-Rotation Press | 10/10
SB Hamstring Curl | 10
No rest × 3 rounds