Pat Twaddle

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

WARM-UP (1 Set)
Cat + Cow – 10
Foam Roller T-Rotations – 10 / 10

ACTIVATION (1 Set)
Banded Deadbugs – 10 / 10
Banded Glute Bridge w/ 3 s ISO Hold – 10
Banded Clamshells – 10 / 10
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
DB Chest Press (wide) – 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
Bodyweight Push-Ups – 10
Stability Ball Hamstring Curl – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Band Paloff Press (circles) – 10 / 10 each direction
Banded Crab Walk Countdown – 6–1
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
TRX Scap Pulls – 10 + ISO Row Hold – 20 s

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

BLOCK 1 (3 Sets)
DB Goblet Squat (3 s ISO each rep) – 10
TRX Row (supinated grip) – 10
Glute Bridge ISO Hold – 40 s – 1 min
Rest – 1 : 00

BLOCK 2 (3 Sets)
Elbow-Supported Single-Arm DB Row (bench-supported) – 10 / 10
YTW Scap Holds – 10 s each letter
Bodyweight / Bench Mountain Climber ISO Hold – 15 s / 15 s
Rest – 1 : 00

FINISHER
Gunshow

THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Seated Figure 4 Hip Stretch – 30 s / 30 s
Foam Roller T-Rotations w/ Windmill – 10 / 10
Banded Clamshells – 10 / 10
Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Staggered DB Bridge / Hip Thrust – 10 / 10
Band / Cable Lat Prayer – 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
Seated Shoulder Press – 10
Single-Arm Band Pulldown – 10 / 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Banded Good Morning (band on hips and rack) – 10
Low Plank (bench-supported) – 30 s
Banded Shoulder Drivers – 30 s
Rest – 1 : 00


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
Cat + Cow – 10
Groin Rockers + T-Rotations – 10 / 10

ACTIVATION (1 Set)
Bird Dogs – 10 / 10
Banded Glute Bridge w/ Abduction – 12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10 (staggered option – 10 / 10)
DB Glute Bridge ISO Hold – 40 s – 1 min
Rest – 1 : 00

BLOCK 2 (3 Sets)
DB Single-Arm Chest Press (wide) – 10 / 10
Band Pulls (pronated + supinated) – 10 / 10
Rest – 1 : 00

BLOCK 3 (2–3 Sets)
Paloff Press w/ Rotation – 10 / 10
Plank Shoulder Taps – 20

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Prone Angels – 10
Prone Scap Pumps (Y / T / W) – 10 each
Quadruped Hip + Shoulder CARS – 6 / 6 / 6 / 6

ACTIVATION (2 Sets)
Deadbugs – 10 / 10
Banded Glute Bridge – 10 (last rep 20 s ISO)

BLOCK 1 (3 Sets)
Split Squat (rack-supported) – 10 / 10
Single-Arm TRX Row (pronated grip) – 10 / 10
Single-Leg Band TKE – 20 / 20
Rest – 1 : 00

BLOCK 2 (3 Sets)
TRX Row (supinated grip) – 10
TRX-Supported Speed Squat – 12
Band or Cable Face Pull – 10
Rest – 1 : 00

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Scarecrows + Angels – 10 / 10
Seated Figure 4 Hip Stretch – 30 s / 30 s
Supine Knee-to-Chest Stretch – 30 s / 30 s
Bridge / Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
Banded Bridge / Hip Thrust – 10
Low Plank Hold – 30–40 s
Rest – 1 : 00

BLOCK 2 (3 Sets)
Single-Arm Push Press (landmine option) – 10 / 10
TRX Row (pronated grip) – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Feet-Elevated Glute Bridge – 10
Side Plank – 20 s / 20 s
Banded Donkey Kicks + Fire Hydrants – 10 / 10
Rest – 0 : 30