Ryan Wegwitz

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

WARM-UP (1 Set)
Cat + Cow – 10
Half-Kneeling T-Rotations (band option) – 10/10

ACTIVATION (1 Set)
Banded Deadbugs – 10/10
Glute Bridge + Glute March – 10/10
RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Standing Single-Leg Band Abduction – 12/12
Rest – 0:30

BLOCK 2 (3 Sets)
DB Chest Press (wide + narrow grip) – 6/6
Double Band Pulldown (supinated grip) – 10
Rest – 0:30

BLOCK 3 (3 Sets)
Bodyweight Push-Ups – 10 / Swiss Ball Pot-Stir – 10/10
Elevated Glute Bridge (Foam Roller) – 12
Rest – 0:30

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Quadruped Shoulder + Hip CARS – 5/5/5/5
Hip 90/90s – 5/5
TRX-Supported Cossack Squat – 5/5

BLOCK 1 (3 Sets)
BB Back Squat / Goblet Squat – 10
Band / Cable Single-Arm Lat Prayer – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
TRX Rows (inverted option, pronated grip) – 10
DB Offset Split Squat – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
Single-Arm Band or Cable Row from Split-Squat ISO – 10/10
Bodyweight Speed Squat – 12
Rest – 1:00

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

WARM-UP (1 Set)
Seated Figure 4 Hip Stretch – 30s/30s
Prone Angels – 10
Banded Clamshells – 10/10
Hip Thrust w/ 5s ISO x 5

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 10
Single-Leg DB Reverse Lunge (rack-supported) – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
Half-Kneeling Single-Arm DB Shoulder Press – 10/10
TRX Row (inverted option) – 10
Rest – 1:00

BLOCK 3 (3 Sets)
DB Pull-Through – 10
DB Glute Bridge ISO Hold – 40–60s
Rest – 1:00

FINISHER (2–3 Sets)
Prone Leg Lift ISO – 20s/20s
Banded Fire Hydrants – 10/10
Banded Donkey Kicks – 10/10


HINGING AND PRESSING
Week 2 + 4

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

ACTIVATION (1 Set)
Bird Dogs – 10 / 10
Banded Bridge / Hip Thrust – 10
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlift – 10
Banded Standing Single-Leg Adduction – 12 / 12
Rest – 0 : 30

BLOCK 2 (3 Sets)
DB Alternating Chest Press (wide) – 6 / 6
Single-Arm Band Pulldown (narrow grip) – 10 / 10
Rest – 0 : 30

BLOCK 3 (3 Sets)
Plank Shoulder Taps + Mountain Climbers – 20 / 20
Prone Banded Hamstring Curls – 12
Rest – 0 : 30

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Standing Hip and Shoulder CARS – 5 / 5 / 5 / 5
Rack-Supported Deep Squat – 30 s
TRX-Supported Pistol Squat – 5 / 5

BLOCK 1 (3 Sets)
BB Back Squat / Goblet Squat – 10
Half-Kneeling Single-Arm DB Row (bench-supported) – 10 / 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
BB / TRX Row (supinated grip) – 10
TRX-Supported Pistol Squat – 10 / 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Calf Raise – 20
Tib Raises – 20
Band Pull Complex (pronated + supinated + external rotation) – 8 / 8 / 8

FINISHER
Gunshow


THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

WARM-UP (1 Set)
Child’s Pose Walks – 5 / 5
Hip 90 / 90 s w/ Thrust – 5 / 5
Banded Fire Hydrants – 10 / 10
Banded Hip Thrust Warm-Up – 10 (≈ 50 % working set weight)

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

BLOCK 2 (3 Sets)
DB Push Press / DB Clean and Press Option – 10
TRX Row (supinated grip) – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Lateral Lunge w/ Reach – 10 / 10
DB Forward + Lateral Raise – 6 / 6
Rest – 1 : 00

FINISHER (2–3 Sets)
Plank Shoulder Taps – 10 / 10
Banded Plank Step-Outs – 10 / 10
Banded Glute Bridge ISO w/ Abduction – 20


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

🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

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

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart ISO x10/10
Banded Clamshells x12/12
Banded Glute Bridge ISO Hold 40 s
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL x6–8 (3 s ISO each rep)
DB Flat Bench Chest Press (Wide Grip) x6–8
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Hip + Pull)
BB Hip Thrust x8
DB Pec Fly from Deadbug / Hollow Hold x10
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
TRX Stability Push-Up x10
KB Swings x12
TRX Hamstring Curls x10
1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
KB Deep Squat Hold 40 s
TRX / Hanging Scap Pulls x10
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet or Back Squat x6–8
Single-Arm Elbow-Supported Row x8/8
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral + Pull)
Bulgarian Split Squat (Plate w/ Rotation) x8/8
TRX Reverse Flys x10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Power
Banded Speed Squat (Red Band) x20
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
High Plank Shoulder Taps x20
1:00 rest – 3 Sets

Block 6 – Finisher
Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Dowel Flossing + Figure 8s x10/10
World’s Greatest Stretch x6/6
Banded Deadbugs x10/10
Single-Leg / Double Glute Bridge x10/10/10
1 Set

Block 2 – HIIT Circuit 1
Airbike Sprint 40 s
DB or BB RDL 40 s
DB or BB Bent Row 40 s
Rest 40 s – 3 Sets

Block 3 – HIIT Circuit 2
Ski Erg Sprint 40 s
DB Floor Chest Press (Power Focus) 40 s
DB Alternating Reverse Lunge 40 s
Rest 40 s – 3 Sets

Block 4 – Core AMRAP (6 Minutes)
Swiss Ball Deadbugs x12/12
Swiss Ball Pot Stir x12/12
Swiss Ball Crunch x20
Work continuously for 6 minutes – rest only as needed.


🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40 s / 40 s
World’s Greatest Stretch x 6 / 6
Single-Leg Hip Airplanes x 8 / 8
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x 10 / 10
Banded Glute Bridges w/ Abduction x 12
Deadlift Warm-Up x 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift x 6–8
Single-Arm Flat Bench Chest Press x 6 / 6
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Hinge + Pull)
DB or BB Staggered RDL x 8 / 8
Push-Ups – Max Reps
Half-Kneeling Single-Arm Band Pulldown w/ Rotation x 10 / 10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Swiss Ball Pot Stir x 12 / 12
Swiss Ball Single-Leg Hamstring Curl x 10 / 10
Side Plank w/ Banded Clamshell x 10 / 10
2–3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Prone Angels x 10 + Scap Pumps (Y-T-W) x 10 Each
Dynamic Frog Stretch 40 s – 1 min
Split Squat Warm-Up x 5 / 5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x 10 / 10
Banded Fire Hydrants + Donkeys x 12 / 12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3 s ISO Hold) x 10 / 10 (Rack Supported Option)
Banded Assisted Pull-Ups x 6–8
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Squat + Row)
DB or BB Front Squat x 10
Single-Arm TRX Row x 8 / 8
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Conditioning
DB Alternating Forward Lunge x 10 / 10
DB Plank Rows x 10 / 10
Hollow Hold – Max Time
1:00 rest – 3 Sets

Block 6 – Finisher
Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T + CORE
(Week 2 + 4)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Quadruped Hip + Shoulder CARS x 5 / 5 / 5 / 5
Cat + Cow + Bear Crawl to Pike x 10 / 10
Paloff Press x 10 / 10
Banded Crab Walks x 12 / 12
1 Set

Block 2 – HIIT Circuit 1
Goblet or BB Back Squat 40 s
Glute Bridge w/ March 40 s
20 Cal Airbike
Rest 40 s – 3 Sets

Block 3 – HIIT Circuit 2
TRX Row (Supinated Grip) 40 s
KB Swing 40 s
Single-Arm DB Push Press (Snatch Option) 40 s Per Side
Rest 40 s – 3 Sets

Block 4 – Core AMRAP (5 Minutes)
KB Russian Twists x 10 / 10
TRX Body Saw x 20 (forward + back)
Leg Raises x 20
Work continuously for 5 minutes – rest only as needed.