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Shelagh Machi

BLOCK - A UPPER PUSH + PULL FOCSUED

🟪 UPPER — PUSH (Beginner)

Week 1 + 3

Block 1 – Mobility + Activation

• Wall Slides – 10
• Half-Kneeling T-Spine Rotation – 6/6
• Incline Push ( slow eccentic) 5
1 Set

Block 2 – Primary Push (Stable + Controlled)

• Incline DB Bench Press – 10
• Band Pull-Aparts – 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Push + Core Support

• Seated DB Shoulder Press (neutral grip) – 8–10
• Dead Bug – 8/8
1:00 rest × 3 Sets

Block 4 – Push Capacity

• Elevated Push-Ups - 10
• Standing Band or cable Chest Press - 10
30s rest × 3 Sets

Block 5 – Triceps + Shoulder Health

• Cable or Band Tricep Pushdown – 12
• DB Lateral Raise – 10
1:00 rest × 2–3 Sets

🟦 UPPER — PULL (Beginner)

Week 2 + 4

Block 1 – Mobility + Activation

• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• BB or Bench Scapular Push ups- 10
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest-Supported DB Row – 10
• Band Face Pull – 12
1:00 rest × 3–4 Sets (1 warm-up + 2–3 working)

Block 3 – Vertical Pull + Stability

• Assisted Pull-Up or Lat Pulldown – 8–10
• Half-Kneeling Pallof Press – 10/10
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• TRX Rows (feet close, neutral grip) – 10
• Band SA Straight Pulldown – 12
30s rest × 3 Sets

Block 5 – Arms

• DB Alternating Curl – 10/10
• DB Reverse Fly (bench-supported) – 10
1:00 rest × 2–3 Sets

UPPER - Horizantal focus

( week 1 +3 )

Prone Angels + Scap pumps YTWA 10/10
Cat and Cow + Quadruped t - rotations10/10
Scap push up - pike 10
1 Set

DB Chest Press ( wide) Drop Set 6, 9,12 reps
Decrease weight as you increase reps
1:00 rest - 4 Sets

DB Chest Supported Rows 6
SA band pec fly 10/10
1:00 rest - 3 Sets

Plyo Push ups - MAX - 20 shoulder taps
TRX Inverted Row ( feet elevated option) 8
30s rest- 3 Sets

BB Bicep Curl 6-8
Bench tricep dips ( feet elevated on SB) 10
1:00 rest - 3 sets

DAY 2 UPPER - ( vertical Focus):
(week 1+3)

Band / Dowel flossing 10X

HK reach w/ reach 30s/30s
HK T - rotations w/ band 10/10
1 Set

L - Sit Pull ups - MAX
HK SA Band Pull downs 10/10
1:00 rest - 3 sets

DB/ BB Push Press 6-8
SA Gorilla row 8/8
1:00 rest - 3 sets

Alt. Z press 10/10
DB Plank Rows 10/10
Side plank march's 10/10
1:00m rest - 3 sets

20 Cals Ski urg Sprint
DB Farmers Carry 1min
30s Rest - 2-3 Sets

LOWER - SQUAT FOCUS
( week 1 +3)

Hip CARS + Hips swings 10/10/10/10
Deep squat w/ t - rotation 6/6
SL Step up ( Power) 6/6
BB Back Squat warm up
1 Set

1.5 Rep Back Squat 6-8
SL Jump Squat 3/3
1:00m rest - 3 sets

Defecit Split Squat 6/6 Last rep 15s ISO
Banded Crab walks 12/12 - Banded Jump Squat Burn out - MAX
1:00 rest - 3 sets

Tib raises 20
Side - Side Pogo Jumps 20/20
30s rest - 3 sets

20 Cals Airbike
Reverse lunge with rotation 10/10 (plate)
Broad Jump 6
1:30 rest - 3 sets

LOWER - HINGE FOCUS
( Week 1+3)

Dowel Hinge - Y raise 10
Dowel hinged T - rotation 10/10
SL/ Double Glute Bridge 10/10/10
SL RDL (power) + RDL Warm Up 6
1 Set

BB RDL 6
lateral Bound - Broad jump 3/3
1:00 rest - 3 sets

BB Hip Thrust ( Heavy) 6-8
Explosive Hip Thrust ( light) 10
1:00 rest - 3 sets

SL RDL 6/6
Band/ Cable RDL Pull Thrus
1:00m rest - 3 sets

6 Minutes CORE AMRAP

1 min weighted plank
Coopenhagen plank 20s/20s

UPPER - Horizantal Focus

(week 2+4)

Dowel flossing 10X
Dowel figures 8's 10X
TRX row + fly + Y raise 5/5/5
1 Set

DB Squeeze Press 6-8
Push ups ( weighted) 10
BW push ups - MAX
1:30 rest - 3 sets

BB/DB Bent Row ( sup) 6-8
SA Gorilla Row 8/8
Seated band Pull down ( speed) 20
1:30 rest - 3 sets

DB Push ups 10X
Band Pull aparts ( pro + sup + ext. rotation) 8/8/8
1:00m rest - 3 sets

Ski Urg 20s Sprint
DB Floor Press ( narrow)
DB Plank Rows 10/10

DAY 2 UPPER - ( vertical Focus):
(week 2+4)

Quadruped shoulder CARS 10/10

Quadruped T - rotations 6/6
Scap Push ups 10
1 Set

Chin ups ( banded option) MAX
SA band/ Cable Lat prayer 10/10
1:00 rest - 3 sets

SA DB Snatch 6/6
Seated Band / Cable Lat pull down 10
1:00 rest - 3 sets

DB High Row - DB Lateal raise 8/8
Pike Push ups 10
1:00m rest - 3 sets

10 Cals Airbike ( Arms only push + pull )
DB Off set Farmers Carry 30s/30s
1:00m rest - 3 sets

LOWER - SQUAT FOCUS
(week 2+4)

Hip 90/90s switches w/ Int lift offs 5/5
Deep Squat w/ t- rotation 6/6
Cossack Squats 5/5
Plyo Split Squat w/ 3s ISO 5/5
1 Set

BSS w/ 3s ISO 8/8
SL Hip thrust ( bench) 10/10
1:00m rest - 3 sets

DB/ BB Tempo Front Squat 10
DB Jump Squats 6
1:00m rest - 3 sets

DB Alt. Forward lunges 10/10
Seated DB Calf raises 20
1:00m rest - 3 sets

Airbike Intervals 10s Sprint / 20s Recovery X4
KB Drags - 20 Shoulder taps
1:00m rest - 3 sets

LOWER - HINGE FOCUS
( week 2+4)

Squat - Toe Touches 10
Groin Rockers - T rotations 5/5
SL/ Double Glute bridge 10/10/10
Deadlift warm up ( light) 10
1 Set

Trap Bar Deadlift ( Heavy) 6
Trap Bar Jumps ( light) 6
1:00 rest - 3 sets

Deficit Lateral Lunge 6/6
SL RDL w/ band/ cable row 8/8
1:00 rest - 3 sets

KB swings 12
Reverse hypers w/ pause at the top( bench) 20X
1:00 rest - 3 sets

5 Minutes Booty Burn AMRAP

Glute Bridge + Glute March 10/10
Banded Clamshells 10/10 last rep 10s ISO
Banded Donkey Kicks 10/10

UPPER – Horizontal Focus (Advanced Week 1 + 3)

Block 1 – Mobility & Prep
Side lying T - Rotation 10/10
Prone Shoulder Push + Pull ( banded)
TRX Scap Retractions (pause 1s) | 12
1 Set

Block 2
DB Bench Press (Flat or Slight Incline) | 6, 8, 12 - Decrease weight increase reps
Chest-Supported Rear Delt Fly (slow 3-1-1 tempo) | 10
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3
Chest-Supported DB Row | 8
Incline DB chest fly 10
1:00 rest × 3 sets

Block 4
Plyo Push-Up (hands on plates or floor) | 8
Explosive Inverted TRX Row (slow eccentric) | 8
30s rest × 3 sets

Block 5 – Arms Finisher
Barbell or DB Curl | 10
Overhead Cable or Band Triceps Extension | 10
DB Lateral Raise | 12
45s rest × 3 rounds

UPPER – Vertical Focus (Advanced Week 1 + 3)

Block 1 – Mobility & Prep
Banded Lat Floss | 10
Scap Pull-Ups (3s eccentric) | 8

Half-Kneeling T-Spine Rotation (band-resisted) | 6/6
1 Set

Block 2
Weighted Pull-Up (Med ball/ SB squezze) max
SA Half-Kneeling Lat Pulldown (heavier load) | 10/10
1:30 rest × 3 sets

Block 3
Standing DB Arnold Press | 8
Chest-Supported Neutral Grip Row | 8
1:00 rest × 3 sets

Block 4
KB Push Press | 6/6
DB Upright Row | 10
1:00 rest × 3 sets

Block 5 – Finisher / Core
Airdyne Sprint | 30s
DB Plank Row | 8/8
Hanging Leg Raise | 10
1:00 rest × 2–3 sets

LOWER – Squat Focus (Advanced Week 1 + 3)

Block 1 – Mobility & Prep
Cossack Squat | 5/5
Deep Goblet Squat w/ thorasic rotation 6/6
Split Squat ISO Hold | 10s each
1 Set

Block 2 – Strength

Front Squat (Barbell or Dual DB) | 6
Bulgarian Split Squat 6/6
1:30 rest × 3 sets

Block 3
DB Jump Squat | 8
Goblet Pulse Squat (2 bottom pulses) | 8
1:00 rest × 3 sets

Block 4 – Glutes & Calves
DB Step-ups 10/10
Standing Calf Raise (weighted) | 15
1:00 rest × 3 sets

Block 5 – Finisher
AirBike 15s sprint / 15s recovery | 5 rounds
DB Walking Lunge to Rotation | 8/8
1:00 rest × 2–3 sets

LOWER – Hinge Focus (Advanced Week 1 + 3 – RDL Focus)

Block 1 – Mobility & Prep
Hamstring Sweep to Reach | 10/10
Cat-Cow to Downward Dog | 5 cycles
Glute Bridge ISO Hold (10s) | 2
1 Set

Block 2
BB Romanian Deadlift (3-1-1 tempo) | 8
DB Staggered-Stance RDL | 8/8
1:30 rest × 3 sets

Block 3
Barbell Hip Thrust | 8
KB Swing | 20
1:00 rest × 3 sets

Block 4
Crossover Step down 8/8
DB SL RDL | 10/10
1:00 rest × 3 sets

Block 5 – Core Finisher
Hanging Knee Raise | 12
Cable or Band Wood Chop | 10/10
SB Hamstring Curl | 10
No rest × 3 rounds