Stacy B

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Single-Leg Band Abduction x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Wide + Narrow) x6/6
Double Band Pulldown (Supinated Grip) x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 or Swiss Ball Pot Stir x10/10
Elevated Glute Bridge (Foam Roller) x12
30s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip CARS x5/5/5/5
Hip 90/90s x5/5
TRX Supported Cossack Squat or lateral lunge x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or Goblet Squat x10
Band or Cable SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
TRX Rows or Inverted Rows (Pronated Grip) x10
DB Offset Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
SA Band or Cable Row from Split Squat ISO x10/10
Bodyweight Speed Squat x12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Prone Angels x10
Banded Clamshells x10/10
Hip Thrust w/ 5s ISO x5
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Single-Leg DB Reverse Lunge x10/10 (Rack Supported)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
DB Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Banded Donkeys x10/10
2–3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

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

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

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Banded Standing Single-Leg Adduction x12 / 12
30 s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Chest Press (Wide Grip) x6 / 6
SA Band Pulldown (Narrow Grip) x10 / 10
30 s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Shoulder Taps + Mountain Climbers x20 / 20
Prone Banded Hamstring Curls x12
30 s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder CARS x5 / 5 / 5 / 5
Rack-Supported Deep Squat Hold 30 s
TRX-Supported Pistol Squat x5 / 5
1 Set

Block 2 – Primary Strength (Squat + Row)
BB Back Squat or Goblet Squat x10
Half-Kneeling SA DB Row (Bench Supported) x10 / 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Single-Leg)
BB or TRX Row (Supinated Grip) x10
TRX-Supported Pistol Squat x10 / 10
1:00 rest – 3 Sets

Block 4 – Accessory / Lower Leg + Postural Work
DB Calf Raises x20
Tib Raises x20
Band Pull Complex (Pro + Sup + External Rotations) x8 / 8 / 8

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Child’s Pose Walks x5 / 5
Hip 90/90s w/ Thrust x5 / 5
Banded Fire Hydrants x10 / 10
Banded Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Staggered Hip Thrust x10 / 10
Low Plank Hold 30–40 s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
DB Push Press / DB Clean & Press Option x10
TRX Row (Supinated Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Lunge + Shoulder Focus
DB Lateral Lunge 10/10
DB Forward + Lateral Raise x6 / 6
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Glute Series
Plank Shoulder Taps x10 / 10
Banded Plank Step-Outs x10 / 10
Banded Glute Bridge ISO w/ Abduction x20
2–3 Sets




















































































🟦 ADVANCED — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Banded Lat Opener (overhead) – 8/side
• Cat + Cow 10 + T - Rotations 5/5
• Scap Push-Ups – 10
1 Set

Block 2 – Primary Strength (Horizontal Pull)

• Chest-Supported DB Row (3s eccentric) – 6–8
• Band Face Pull (pause 1s) – 12
1:30 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Unilateral Pull + Anti-Extension

• SA High Cable Row (half-kneeling) – 8/8
• Dead Bug w/ Band Pullover - 12
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• Renegade Row (feet wide) – 8/8
• Straight-Arm Cable or Band Pulldown – 12
30s rest × 3 Sets

Block 5 – Biceps Strength + Control

• Zottman Curl – 10
• SA Cable Curl (slow eccentric) – 10/10
1:00 rest × 3 Sets






🟦 ADVANCED — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Hanging Scap Pulls – 8–10
• Prone Y-T-W Raises – 5/5/5
• Half-Kneeling Windmills – 6/6
1 Set

Block 2 – Primary Strength (Vertical Pull)

• Pull-Ups or Weighted Pull-Ups – 5–8
• Prone Scap Hold (Y or T) – 20s
1:30 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Horizontal Pull + Anti-Rotation

• SA DB Row (bench-supported) – 8/8
• Half-Kneeling Cable Chop – 10/10
1:00 rest × 3 Sets

Block 4 – Pull Capacity + Grip

• TRX Rows (feet elevated, slow eccentric) – 30–40s
• Straight-Arm Cable Pulldown – 12
30s rest × 3 Sets

Block 5 – Biceps Strength + Length

• Incline DB Curl (3s eccentric) – 10
• Hammer Curl to ISO Hold (top 20s) – 8
1:00 rest × 3 Sets






















🟩 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 Pec Stretch w/ OH Angels x10
Lying Knee-to-Chest Stretch – 10 Breaths Each Side
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift (Trap Bar or BB) x10
BB Push-Ups x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral Focus)
DB SA Chest Press x10/10
DB SL RDL (Bench Supported) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SwissBall Hamstring Curl x10 (Last Rep 15s ISO Hold)
DB Pec Flys from Deadbug ISO x12
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10 + Scap Pumps (YTW) x10 Each
Hip 90/90s w/ Forward Fold x6/6
Single-Leg Step-Up x5/5
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Row)
DB Single-Leg Step-Up x10/10
DB Chest-Supported Rows x10
DB Calf Raises x20
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior + Lateral Chain)
Goblet or BB Back Squat x10
SA Band/Cable Row x10/10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Accessory / Stability Holds
Wall Sit ISO Hold – Max Time
TRX Row ISO Hold x20s
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Bear Crawl Shoulder Taps x10/10
Banded Glute Bridge x10 + Glute March x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side–Front–Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Shoulder)
TRX or DB Reverse Lunge x10/10
DB Forward + Lateral Raise x8/8
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
Banded RDL / Good Morning (Band Around Hips + Rack) x20
TRX Row (Pronated Grip) x10
1:00 rest – 3 Sets