Stacy Cronin

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

WARM-UP (1 Set)
Prone Angels + Cat / Cow – 10 / 10
Groin Rockers + T-Rotations – 10 / 10

ACTIVATION (1 Set)
Deadbugs – 10 / 10
Frog Pumps + Glute Bridge – 12 / 12
Dowel RDL Warm-Up – 10

BLOCK 1 (3 Sets)
DB / BB RDL – 10
Single-Leg Staggered Hip Thrust – 10 / 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
DB Incline Press (wide) – 10
DB Chest-Supported Rows – 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Banded KB Swings (band on rack and hips) – 40 s
Hamstring Walkouts – 40 s
Push-Ups (3 s eccentric) – 40 s
Rest – 1 : 00

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM-UP (1 Set)
Scarecrows + Wall Angels – 10 / 10
Standing Hip CARS + Circles – 10 / 10 (both directions)
Rack-Supported Deep Squat – 30 s–1 min
Lunge Complex – 3 / 3

BLOCK 1 (3 Sets)
Goblet / BB Back Squat – 10
Split-Stance Single-Arm DB Row (bench-supported) – 10 / 10
DB Glute Bridge ISO Hold – 40 s
Rest – 1 : 00

BLOCK 2 (3 Sets)
Bulgarian Split Squat – 8 / 8
Band-Assisted Pull-Ups – 6–8
Rest – 1 : 00

BLOCK 3 (3 Sets)
DB Forward + Reverse Lunge – 8 / 8
Band Pull Complex (pronated + supinated + external rotations) – 8 / 8 / 8
Low Plank (weighted option) – max hold
Rest – 1 : 00

FINISHER
Gunshow


FULL BODY H.I.I.T
Week 1 + 3

WARM-UP (5 Minutes)
5-Minute Aerobic Warm-Up (any machine)
Cat + Cow – 10
Groin Rockers + T-Rotations – 10 / 10
Banded Deadbugs – 10 / 10
Single-Leg / Double Glute Bridge – 10 / 10 / 10

BLOCK 1 (3 Sets)
Airbike Sprint
DB / BB RDL – 40 s
DB / BB Push Press – 40 s
Rest – 1 : 30

BLOCK 2 (3 Sets)
DB (Front Load) Reverse Lunges – 40 s
DB Alternating Bent Row – 40 s
DB Plank Pull-Throughs – 40 s
Rest – 1 : 30

CORE FINISHER – AMRAP (5 Minutes)
10 Leg Raises
10 Reverse Crunches
10 / 10 Plank Ups
(Work continuously for 5 minutes, rest only as needed.)


HINGING AND PRESSING
Week 2 + 4

WARM-UP (1 Set)
Child’s Pose Walks – 5 / 5
Lying Knee-to-Chest Stretch w/ Rotation – 6 / 6
Half-Kneeling T-Rotations – 10 / 10

ACTIVATION (1 Set)
Bird Dogs w/ Crunch – 10 / 10
Banded Glute Bridge + Clamshells – 10 / 10 / 10
Deadlift Warm-Up (Trap Bar / BB) – 10

BLOCK 1 (3 Sets)
Deadlift (Trap Bar / BB) – 10
DB Push Press – 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
DB Bridge / Hip Thrust – 10
DB Single-Leg RDL (rack-supported option) – 10 / 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Push-Ups – 10
Single-Leg Hamstring Curl – 10 / 10
Double Band Pec Fly – 12
Rest – 1 : 00

FINISHER
Anaerobic Push


SQUATTING AND PULLING
Week 2 + 4

WARM-UP (1 Set)
Prone Angels + Scap Pumps (Y, T, W) – 10 each
Hip 90 / 90s w/ Forward Fold – 6 / 6
Single-Leg Step-Up – 5 / 5
Rack-Supported Deep Squat – 30 s–1 min

BLOCK 1 (3 Sets)
DB Single-Leg Step-Up – 8 / 8
DB Chest-Supported Rows – 10
Rest – 1 : 00

BLOCK 2 (3 Sets)
Goblet / BB Back Squat (3 s ISO hold every rep) – 10
Kneeling Single-Arm Lat Prayer – 10 / 10
Rest – 1 : 00

BLOCK 3 (3 Sets)
Plate Reverse Lunge w/ Rotation – 10 / 10
Band Pulls (pronated + supinated + external rotation) – 8 / 8 / 8
Speed Squat – 12
Rest – 1 : 00

FINISHER
Gunshow


FULL BODY H.I.I.T
Week 2 + 4

WARM-UP (1 Set)
5-Minute Aerobic Warm-Up (any machine)
Standing Shoulder CARS – 5 / 5
Standing Hip CARS + Circles – 5 / 5
Paloff Press – 10 / 10
Banded Crab Walks – 12 / 12

BLOCK 1 (3 Sets)
Goblet / BB Back Squat – 40 s
Walk-Out Push-Ups – 10
20 Cals AirBike
Rest – 1 : 30

BLOCK 2 (3 Sets)
TRX Row (supinated grip) – 40 s
KB Swing – 40 s
KB Upright Row – 40 s
Rest – 1 : 30

CORE FINISHER – AMRAP (5 Minutes)
KB Drags – 10 / 10
Kneeling KB Halos – 10 / 10
Bicycle Crunch – 20 / 20
(Work continuously for 5 minutes, rest only as needed.)


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.