Pauline Stuart

🟩 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 Hinged Lat Stretch 30 s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Balance)
Staggered or Rack-Supported Single-Leg RDL x10/10
Banded Toe Taps “Around the World” x5/5
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Single-Arm Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Swiss Ball Hamstring Curl x10
DB Pec Fly from Deadbug Position x10
2–3 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge (5 s ISO) x10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Split Squat (Rack Assisted) x10/10
TRX Row (Pronated) x10
Single-Leg Banded TKE x20/20
1 Set

Block 4 – Accessory / Core + Stability
Single-Leg Calf Raise x20/20
Wall Sit 20–30 s or Ball Squat on Wall x10
Paloff Step-Outs x10/10
30 s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

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

Block 3 – Primary Strength (Thrust + Core)
Staggered DB Bridge or Hip Thrust x10/10
Side Plank 15 s / 15 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
TRX or DB Reverse Lunge x10/10
Single-Arm DB Push Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Shoulder + Glutes
Banded Crab Walks x12/12
Side-Lying Single-Arm DB External Rotation x10/10
1:00 rest – 3 Sets

🟨 CARDIO + CORE
(Week 2 + 4)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Cat + Cow x10
Side-Lying Foam Roller T-Rotations x10/10
1 Set

Block 2 – Steady-State Cardio Work
7 Minutes Steady-State Biking (Any Bike)
10 Minutes Rowing – Goal: 1500 m

Block 3 – Core AMRAP (5 Minutes)
Paloff Step-Outs x6/6
BB or Bench Mountain Climbers x10/10
DB or KB Lateral Bends x10/10
Work continuously for 5 minutes – rest only as needed.

Block 4 – Cooldown / Stretch
Full-Body Mobility or Gentle Stretch
Focus: Hips, Hamstrings, Shoulders