Olivia Tarasewicz

10 minutes Steady State warm up - Any Machine

* Do each exercise for 40s with 10- 20s rest in between ( complete 2-3 Rounds)

Block 1 - Lower Body Focused

Inchworm - Overhead Reach 40s
Worlds Greatest Stretch 40s
Alternating Forward lunge - Overhead reach 40s
Hip 90/90s with forward fold 40s
Glute Bridges 40s
2-3 Sets


Block 2 - Upper Body Focused

Prone Angels 40s
Scap Push ups 40s
Push up - Pike 40s
Tall Kneeling t - rotations ( rotate both dircetions) 40s
Childs pose thread the needle ( alternate both directions) 40s
2-3 Sets


Block 3 - Core Focused

Hallow Hold 40s
Plank ( High or low) 40s
Star Plank w/ oblique crunch 40s per side
Leg raises 40s
2-3 sets



🟩 FOUNDATIONS — CHEST + TRICEPS




Block 1 – Mobility + Activation

• Wall Slides – 10
• Banded/ Dowel Flossing - 10
• Incline Push-Up Hold (top position) – 20s
1 Set

Block 2 – Primary Chest Press

• Incline DB Chest Press – 10
• Band Pull-Aparts – 12
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing

• Elevated Push-Ups – 8–10
• Cable or Band Tricep Pushdown – 12
1:00 rest × 3 Sets

Block 4 – Push Capacity

• Standing SA Band Chest Press – 12
• Bench Dip – 8–10
30s rest × 3 Sets

Block 5 – Triceps Finish

• DB Floor Skull Crushers – 10
• Overhead Band or Cable Tricep Extension – 12
1:00 rest × 2 Sets


🟩 FOUNDATIONS — CHEST + TRICEPS



Block 1 – Mobility + Activation

• Cat + Cow – 10
• SA Standing Band Chest Fly (light) – 12
• Scap Push-Ups (knees or incline) – 8
1 Set

Block 2 – Primary Chest Strength

• DB Floor Press – 8–10
• Seated Band Row – 12
1:00 rest × 3 Sets

Block 3 – Chest Isolation + Control

• SA Cable or Band Chest Fly – 10/10
• BB Plank Shoulder taps - 101/0
1:00 rest × 3 Sets

Block 4 – Tricep Focus

• Incline Bench Dips – 8–10
• SA Band Kickbacks – 10/10
30s rest × 3 Sets

Block 5 – Pump + Confidence Finish

• Close-Grip BB Push ups – 12–15
• Cable or Band Tricep Pushdown – 12
1:00 rest × 2 Sets



🟪 UPPER — PUSH (Beginner)

Week 1 + 3

Block 1 – Mobility + Activation

• Wall Slides – 10
• Half-Kneeling T-Spine Rotation – 6/6
• Incline Push ( slow eccentic) 5
1 Set

Block 2 – Primary Push (Stable + Controlled)

• Incline DB Bench Press – 10
• Band Pull-Aparts – 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Push + Core Support

• Seated DB Shoulder Press (neutral grip) – 8–10
• Dead Bug – 8/8
1:00 rest × 3 Sets

Block 4 – Push Capacity

• Elevated Push-Ups - 10
• Standing Band or cable Chest Press - 10
30s rest × 3 Sets

Block 5 – Triceps + Shoulder Health

• Cable or Band Tricep Pushdown – 12
• DB Lateral Raise – 10
1:00 rest × 2–3 Sets

🟦 UPPER — PULL (Beginner)

Week 2 + 4

Block 1 – Mobility + Activation

• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• BB or Bench Scapular Push ups- 10
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest-Supported DB Row – 10
• Band Face Pull – 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Pull + Stability

• Assisted Pull-Up or Lat Pulldown – 8–10
• Half-Kneeling Pallof Press – 10/10
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• TRX Rows (feet close, neutral grip) – 10
• Band SA Straight Pulldown – 12
30s rest × 3 Sets

Block 5 – Arms

• DB Alternating Curl – 10/10
• DB Reverse Fly (bench-supported) – 10
1:00 rest × 2–3 Sets


🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Glute Bridge March x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Squeeze Press x10
SA Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
TRX Stability Push-Up x10
DB Glute Bridge x10
2–3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB or BB Front Squat x10
TRX or BB Row (Supinated) x10
SL Sit-to-Stand (Dowel Assist) x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Flow Circuit
TRX Row (Supinated) 30s
DB Farmer’s March 30s
TRX Assisted Alternating Reverse Lunge 30s
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX or Hanging Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Push Press x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Alternating Lateral Lunge 30s
TRX Row (Inverted Option) 30s
Banded Plank Shoulder Walkouts 30s
30s rest – 3 Sets



🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Bulgarian Split Squat Warm-Up – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Goblet or BB Back Squat – 8
• TRX Pistol Squat – 8/8
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Glute Stability
• Bulgarian Split Squat – 8/8
• DB Glute Bridge ISO + Abduction – 20
1:00 rest × 3 Sets

Block 4 – Conditioning + Core
• AirBike – 20 Calories
• Wall Sit – Max
• Weighted Plank – Max
1–2 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Bear Crawl → Pike – 6
• SL → Double Glute Bridge – 10/10/10
• Deadlift Warm-Up – 10
1 Set

Block 2 – Primary Hinge
• Deadlift – 8
• Banded Staggered RDL – 10/10
1:00 rest × 3 Sets

Block 3 – Posterior Chain Strength
• DB or BB Hip Thrust – 10
• Deficit Reverse Lunge – 8/8
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge + Power
• SL DB RDL – 8/8
• Speed Squat or Jump Squat – 12
1:00 rest × 3 Sets

Block 5 – Core / Anti-Rotation
• Downward Band Chops – 10/10
• Side Plank + Clamshell – 10/10
30s rest × 2–3 Sets



🟩 LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• 90/90 Hip Switches + Internal Lift-Offs – 5/5
• Deep Squat + T-Spine Rotation – 6/6
• Bulgarian Split Squat (3-s ISO) – 6/6
• Heels-Elevated Goblet Squat – 10
1 Set

Block 2 – Primary Unilateral Strength
• Bulgarian Split Squat (3-s ISO) – 8/8
• DB Glute Bridge – 10
1:00 rest × 3 Sets

Block 3 – Squat + Calves
• Heels-Elevated Goblet Squat – 10
• DB Calf Raises – 20
1:00 rest × 3 Sets

Block 4 – Lunge + Tibialis
• DB Alternating Forward Lunge – 10/10
• Tib Raises – 20
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 20 Calories
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets

🟩 LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Squat → Toe Touch – 10
• Groin Rockers + T-Spine Rotations – 5/5
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge + Core
• DB or BB RDL – 8
• Plank Hip Dips – 10/10
• SL Glute Bridge ISO – 15s / 15s
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
• BB Staggered Hip Thrust – 10/10
• SL RDL ISO Hold – 15s / 15s
1:00 rest × 3 Sets

Block 4 – Power + Posterior Chain
• Staggered KB Swings – 10/10
• Bench Reverse Hypers – 20
1:00 rest × 3 Sets

Block 5 – Core Finisher
• Swiss Ball Pass – 10
• Swiss Ball Rollouts – 10
• Hanging Leg Raises – 10
30s rest × 3 Sets