Olivia Tarasewicz

HINGING AND PRESSING. ( BLK C)
Week 1 + 3

WARM-UP (1 Set)
Standing Hinged T-Rotations – 6 / 6
Cat + Cow – 10
Half-Kneeling Quad + Hip Flexor Stretch – 30 s / 30 s

ACTIVATION (1 Set)
Deadbugs w/ Band Pull-Apart ISO – 10 / 10
Banded Clamshells – 12 / 12
Banded Glute Bridge ISO Hold – 40 s
RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 6-8 (3 s ISO each rep)
DB Flat-Bench Chest Press (wide) – 6-8
Rest – 1 : 00

BLOCK 2 (3 Sets)
BB Hip Thrust – 8
DB Pec Fly (from Deadbug / Hollow Hold) – 10
Seated Band Pulldown – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
TRX Stability Push-Up – 10
KB Swing – 12
TRX Hamstring Curl – 10
Rest – 1 : 00

FINISHER
Anaerobic Push

SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Dowel Flossing + Figure 8s – 10 / 10
Hip CARS + Swings – 5 / 5
KB Deep Squat Hold – 40 s
TRX / Hanging Scap Pulls – 10

ACTIVATION (1-2 Sets)
Band Paloff Press – 10 / 10
Glute Bridge ISO Hold – 40 s – 1 min

BLOCK 1 (3 Sets)
Goblet / Back Squat – 6-8
Single-Arm Elbow-Supported Row – 8 / 8
Rest – 1 : 00

BLOCK 2 (3 Sets)
Bulgarian Split Squat (plate rotation option) – 8 / 8
TRX Reverse Fly – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Banded Speed Squat (red band) – 20
Band Pull Complex (pronated + supinated + external rotation) – 8 / 8 / 8
High Plank Shoulder Taps – 20
Rest – 1 : 00

FINISHER
Gunshow

FULL BODY H.I.I.T
Week 1 + 3

WARM-UP (5 min)
5-Minute Aerobic Warm-Up (any machine)
Dowel Flossing + Figure 8s – 10 / 10
World’s Greatest Stretch – 6 / 6
Banded Deadbugs – 10 / 10
Single-Leg / Double Glute Bridge – 10 / 10 / 10

BLOCK 1 (3 Sets)
AirBike Sprint – 40 s
DB / BB RDL – 40 s
DB / BB Bent Row – 40 s
Rest – 0 : 40

BLOCK 2 (3 Sets)
Ski Erg Sprint – 40 s
DB Floor Chest Press (power focus) – 40 s
DB Alternating Reverse Lunge – 40 s
Rest – 0 : 40

CORE FINISHER – AMRAP (6 min)
Stability Ball Deadbugs – 12 / 12
Stability Ball Pot Stir – 12 / 12
Stability Ball Crunch – 20
(Work continuously for 6 minutes; rest only as needed.)


HINGING AND PRESSING
Week 2 +4

TRX pec stretch + TRX hinged lat stretch 40s/40s
Worlds Greatest Stretch 6/6
SL Hip Airplanes 8/8
1 Set

Birdogs w/ crunch 10/10
Banded Glute Bridges w/ Abduction 12
Deadlift ( warm-up) 10
1 Set


Deadlift 6-8
SA flat bench chest press 6/6
1:00 rest- 3 sets

DB/BB Staggered RDL 8/8
Push ups - max
HK SA band pull down w/ rotations 10/10
1:00m rest - 3 sets

Swiss Ball pot Stir 12/12
Swiss SL hamstring Curl 10/10
Side plank w/ banded clamshells 10/10
2-3 Sets

Anarobic Push



SQUATING AND PULLING
Week 2 +4

Prone Angels + scap pumps YTW's 10/ 10 at each letter
Dynamic Fror Stretch 40s- 1 min
Split Squat ( warm up) 5/5
1 Set

Banded Deadbugs 10/10
Banded Fire hydrant's + Donkey's 12/12
1-2 Sets

DB Split Squat w/ 3s ISO 10/10 ( Rack supported option) 10/10
Pull ups ( band asst.) 6-8
1:00m rest - 3 sets

DB/ BB Front Squat 10
SA TRX row 8/8
1:00m rest - 3 sets

DB Alt. forward lunges 10/10
DB Plank rows 10/10
Hallow hold - MAX
1:00m rest - 3 sets


FULL BODY H.I.I.T
Week 1 + 3

WARM-UP (5 min)
5-Minute Aerobic Warm-Up (any machine)
Dowel Flossing + Figure 8s – 10 / 10
World’s Greatest Stretch – 6 / 6
Banded Deadbugs – 10 / 10
Single-Leg / Double Glute Bridge – 10 / 10 / 10

BLOCK 1 (3 Sets)
AirBike Sprint – 40 s
DB / BB RDL – 40 s
DB / BB Bent Row – 40 s
Rest – 0 : 40

BLOCK 2 (3 Sets)
Ski Erg Sprint – 40 s
DB Floor Chest Press (power focus) – 40 s
DB Alternating Reverse Lunge – 40 s
Rest – 0 : 40

CORE FINISHER – AMRAP (6 min)
Stability Ball Deadbugs – 12 / 12
Stability Ball Pot Stir – 12 / 12
Stability Ball Crunch – 20
(Work continuously for 6 minutes; rest only as needed.)


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

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Single-Leg Band Abduction x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Wide + Narrow) x6/6
Double Band Pulldown (Supinated Grip) x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 or Swiss Ball Pot Stir x10/10
Elevated Glute Bridge (Foam Roller) x12
30s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip CARS x5/5/5/5
Hip 90/90s x5/5
TRX Supported Cossack Squat or lateral lunge x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or Goblet Squat x10
Band or Cable SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
TRX Rows or Inverted Rows (Pronated Grip) x10
DB Offset Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
SA Band or Cable Row from Split Squat ISO x10/10
Bodyweight Speed Squat x12
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 30s/30s
Prone Angels x10
Banded Clamshells x10/10
Hip Thrust w/ 5s ISO x5
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Single-Leg DB Reverse Lunge x10/10 (Rack Supported)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
DB Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Banded Donkeys x10/10
2–3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling Hip Flexor / Quad Stretch 30s / 30s
Half-Kneeling T-Spine Rotations x6 / 6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10 / 10
Banded Bridge / Hip Thrust x10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Banded Standing Single-Leg Adduction x12 / 12
30 s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Chest Press (Wide Grip) x6 / 6
SA Band Pulldown (Narrow Grip) x10 / 10
30 s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Shoulder Taps + Mountain Climbers x20 / 20
Prone Banded Hamstring Curls x12
30 s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder CARS x5 / 5 / 5 / 5
Rack-Supported Deep Squat Hold 30 s
TRX-Supported Pistol Squat x5 / 5
1 Set

Block 2 – Primary Strength (Squat + Row)
BB Back Squat or Goblet Squat x10
Half-Kneeling SA DB Row (Bench Supported) x10 / 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Single-Leg)
BB or TRX Row (Supinated Grip) x10
TRX-Supported Pistol Squat x10 / 10
1:00 rest – 3 Sets

Block 4 – Accessory / Lower Leg + Postural Work
DB Calf Raises x20
Tib Raises x20
Band Pull Complex (Pro + Sup + External Rotations) x8 / 8 / 8

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Child’s Pose Walks x5 / 5
Hip 90/90s w/ Thrust x5 / 5
Banded Fire Hydrants x10 / 10
Banded Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Staggered Hip Thrust x10 / 10
Low Plank Hold 30–40 s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
DB Push Press / DB Clean & Press Option x10
TRX Row (Supinated Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Lunge + Shoulder Focus
DB Lateral Lunge 10/10
DB Forward + Lateral Raise x6 / 6
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Glute Series
Plank Shoulder Taps x10 / 10
Banded Plank Step-Outs x10 / 10
Banded Glute Bridge ISO w/ Abduction x20
2–3 Sets