Sue Renton

DEC 1ST - JAN 1ST - BLK (B)

🟥 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
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Band or Cable Single-Arm Row from Split Stance x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
TRX Row (Pronated) x10
Seated Single-Leg Knee Extension w/ 3s ISO Hold x10/10
Calf Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
TRX Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbug Core Press ISO 15s/15s
Banded Clamshells (15s ISO + 10 Reps Each Side)
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB or BB Bridge / Hip Thrust x10
Band or Cable Lat Prayer x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Pull + Press)
TRX Row (Supinated) x10
Half-Kneeling Single-Arm Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Shoulders
DB or TRX Lateral Lunge x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
1:00 rest – 3 Sets


🟧 UPPER – Horizontal Focus
( Week 1 + 3 )

Block 1 – Mobility & Prep
Wall Angels | 10
Quadruped T-Spine Rotations | 8/8
Banded Scap Retractions | 12
1 Set

Block 2
DB Floor Press (neutral grip) | 10
Prone W + T Raise (3s hold) | 10 total
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3
Seated Cable Row or Band Row | 10
Standing Cable or Band Chest Fly | 10/10
1:00 rest × 3 sets

Block 4 – Conditioning / Bodyweight Flow
Elevated Push-Up (hands on box or bench) | 30s
Inverted Row (TRX or Barbell) | 30s
30s rest × 3 sets

Block 5 –
Zottman Curl | 10
Rope or Band Triceps extension| 10/10
1:00 rest × 3 sets


🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Band Pull-Aparts (Pronated + Supinated) x10/10
Hip CARS + Swings x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ 5s ISO Each Rep x5/5
Staggered or Single-Leg Bridge x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Single-Leg Step-Down (Rack Assisted) x10/10
TRX Row (Supinated Grip) x10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Upper + Lower)
Chest-Supported Single-Arm DB Row x10/10
Seated DB Lateral Raise x10
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 ISO Hold 20s
Bird Dogs x10/10
Glute Bridge / Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Core)
DB or BB Bridge / 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 + Press)
TRX or DB Reverse Lunge x10/10
DB Single-Arm Shoulder Press (Seated or Standing) x10/10
1:00 rest – 3 Sets

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




🟧 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

DB/BB Push Press 10
Seated Band / Cable Lat pull down 10
1:00 rest - 3 sets

SA concentration curl 10/10
SA OH tricep ext. 10/10
1:00m rest - 3 sets

10 Cals Airbike ( Arms only push + pull )
DB farmers march 10/10
1:00m rest - 3 sets

















PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4