Samantha Stone

HINGING AND PRESSING. - ( BLK A)
(Weeks 1 + 3)

WARM-UP (1 Set)
TRX Pec Stretch w/ Angels – 10
SL Hip Airplanes – 6/6
World’s Greatest Stretch – 6/6

ACTIVATION (1 Set)
Banded Deadbugs (booty band) – 10/10
SL / Double Bridge – 10/10/10
Deadlift Warm-Up – 10

BLOCK 1 (3 Sets)
Deadlifts – 8
Banded Staggered SL RDL – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB Chest Press – 6–8
SA Banded Pec Fly (from hinged position) – 10/10
Rest – 1:00

FINISHER (3 Sets)
Banded KB Swings (band on KB) – 30s
Push-Ups – 30s
DB / KB Russian Twists – 30s
Rest – 30s

ANAEROBIC PUSH

SQUATTING AND PULLING
(Weeks 1 + 3)

WARM-UP (1 Set)
Dowel Flossing + Figure 8s – 10/10
Hanging / TRX Scap Pulls – 10
TRX Row w/ 3s ISO Hold – 8
Goblet / Back Squat Warm-Up – 8

BLOCK 1 (3 Sets)
Goblet / BB Back Squat w/ 3s ISO Each Rep – 8
Chin-Ups (banded) – max
Rest – 1:00

BLOCK 2 (3 Sets)
DB / BB Split Squat – 8/8
SA TRX Row w/ Rotation – 8/8
Rest – 1:00

FINISHER (3 Sets)
TRX Reverse Lunge / Split Jumps – 30s
TRX Row to Bicep Curl – 30s
TRX Fallouts – 30s
Rest – 1:00

CONDITIONING (1–2 Sets)
20 Cal AirBike Sprint
Max Low Plank (weighted option)


HIP THRUST AND OVERHEAD PRESS
( Week 1 +3)

WARM-UP (1 Set)
Prone Angels – 10
Hip 90/90s w/ Thrust – 5/5
Banded Fire Hydrants + Donkey Kicks – 10/10
Hip Thrust Warm-Up – 10
Lateral Lunge – 6/6

BLOCK 1 (3 Sets)
DB / BB Hip Thrust – 6–8
Banded Staggered RDL – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
DB / BB Push Press – 6–8
Deficit Lateral Lunge – 8/8
Rest – 1:00

BLOCK 3 (3 Sets)
Staggered KB Swing – 10/10
KB Upright Row – 10
Rest – 1:00

FINISHER (2–3 Sets, No Rest)
Frog Pumps – 20
Banded Fire Hydrants + Donkey Kicks – 10/10


HINGING AND PRESSING
(Weeks 2+4)

WARM-UP (1 Set)
Supine Knee-to-Chest Stretch w/ Rotation – 6/6
Push-Up to Pike – 6
Quadruped T-Rotations – 6/6

ACTIVATION (1 Set)
Bird Dogs w/ Lateral Rotation – 10/10
SL / Double Glute Bridge – 10/10/10
RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 6–8
DB Alternating Reverse Lunge – 10/10
Rest – 1:00

BLOCK 2 (3 Sets)
Single-Arm DB Chest Press on Stability Ball – 6/6
Seated Band Pulldown – 10
Rest – 1:00

FINISHER (3 Sets)
KB Clean to Goblet Squat – 30s
KB Drags – 30s
Deadbug / Hollow Hold – 30s
Rest – 30s

ANAEROBIC PUSH

SQUATTING AND PULLING
(Weeks 2 + 4)

WARM-UP (1 Set)
Rack Scarecrows + Angels – 10/10
Hanging / TRX Scap Pulls – 10
Rack Supported Deep Squat – 10
BSS Warm-Up – 5/5

BLOCK 1 (3 Sets)
Bulgarian Split Squat – 6–8
Pull-Ups (banded) – max
Rest – 1:00

BLOCK 2 (3 Sets)
Heel-Elevated Goblet Squat – 10
Single-Arm Band / Cable Row from Split Squat ISO – 10/10
Rest – 1:00

BLOCK 3 (3 Sets)
DB Alternating Forward Lunge – 10/10
DB Plank Rows – 10/10
Tibialis Raises – 20
Rest – 1:00

FINISHER
“Gunshow”

HIP THRUST AND OVERHEAD PRESS
( Weeks 2+4)

WARM-UP (1 Set)
Child’s Pose Walks – 5/5
Hip 90/90s w/ Bridge – 5/5
Banded Clamshells – 10/10
Hip Thrust Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB Staggered Hip Thrust – 8/8
DB Plank Rows – 8/8
Rest – 1:00

BLOCK 2 (3 Sets)
Deficit Lateral Lunge – 8/8
BB Row (supinated grip) – 8
Rest – 1:00

BLOCK 3 (3 Sets)
Single-Arm DB Push Press (snatch option) – 8/8
Seated Band Pulldown (speed) – 20
Rest – 1:00

FINISHER (2–3 Sets)
20 Cal AirBike
Crab Walk Countdown – 10 to 1