Vanessa Manuel

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + T-Rotations x5 Each
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
Bodyweight Good Morning x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Cable or Band Kickback x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Chest Press (Neutral Grip) x10
Chest-Supported Row x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Push-Ups on Dumbbells or BB Push-Ups x10
Hamstring Walkouts x10
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band or Dowel Flossing x10
Deep Squat Hold (Weighted Option)
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Front Squat or Goblet Squat x8–10
Half-Kneeling Cable or Band SA Lat Pulldown x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
TRX Row (Feet-Elevated Option) x10
DB Split Squat or Bulgarian Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
DB Speed Box Squat x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Mini-Band Clamshells x10/10
Hip Thrust ISO Hold (5s × 5)
1 Set

Block 2 – Glute + Lunge Strength
BB Hip Thrust x10
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
Half-Kneeling DB Arnold Press x10/10
TRX High Row or Face Pull x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
DB SA Z Press x10/10
1:00 rest – 3 Sets


Day 1 – Squat Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
90/90 Hip Rotations 1×6/side Slow, controlled, stay tall
Ankle Rockers 1×10/side Improve squat depth
Goblet Squat Hold 1×30s Sit deep, elbows push knees out
Banded Glute Walks 1×10/10 Activate glutes for squat stability
Main Lifts
Exercise Sets x Reps Notes
Back Squat 4×5 Moderate load, focus on depth + control
Bench Press 4×5 Slightly lighter than max effort, focus on bar path
Barbell Row 3×8 Neutral spine, squeeze at top
DB Romanian Deadlift 3×10 Posterior chain work
Plank (Weighted or Bodyweight) 3×30–45s Core stability for squat & pull support

Day 2 – Bench Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Band or Dowel Flossing 1×12 Open chest and shoulders
Scap Push-Ups 1×10 Activate pressing support muscles
Half-Kneeling T-Spine Rotation 1×6/side Improve thoracic extension
Incline Push-Up Hold 1×20s Prep shoulders and trunk
Main Lifts
Exercise Sets x Reps Notes
Bench Press (Paused) 4×4 1-second pause on chest
Deadlift 4×5 Smooth pull, maintain brace
Front Squat or Goblet Squat 3×8 Lighter, more upright to build quads/core
DB Shoulder Press 3×10 Strengthen shoulders for pressing
Hanging Leg Raises 3×10–12 Controlled tempo

Day 3 – Deadlift Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Cat + Cow 1×8 Segment spine, find neutral
Banded Hamstring Floss 1×10/side Improve hinge mechanics
Hip Hinge Drill (PVC or Hands-on Hips) 1×10 Reinforce deadlift pattern
Glute Bridge Hold 1×30s Activate posterior chain
Main Lifts
Exercise Sets x Reps Notes
Deadlift (Conventional or Sumo) 4×3 Slightly heavier, technique first
Overhead Press (Barbell) 4×6 Strict form, full lockout
Bulgarian Split Squat 3×10/leg Balance & leg strength
Lat Pulldown or Pull-Up 3×8–10 Upper back development
Back Extension or GHR 3×12–15 Posterior chain finish



🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Camel x10
World’s Greatest Stretch w/ Rotation x5/5
1 Set

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

Block 3 – Primary Strength (Hinge + Core)
Deadlift x8–10
Side Plank ISO Hold (Clamshell Option) x10/10
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Floor Press x10
Seated Band or Cable Pulldown x10
30s rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
TRX Stability Push-Up x10
Swiss Ball Hamstring Curl x10 (SL Option 6/6)
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
90/90 Hip Switch w/ Reach x5/5
Cat + Cow to Down Dog x5
Heels-Elevated Bodyweight Squat x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or DB Front Rack Squat x8–10
Half-Kneeling SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Step-Up)
TRX Inverted Row x10
DB Step-Up (Controlled Eccentric) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
DB Rear Delt Fly (Incline or Standing) x12
Banded Speed Squat or Squat Jump x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 2 + 4

Block 1 – Activation + Mobility
Prone Angels (on Bench) x10
Glute Bridge + Frog Pumps x12/12
Hip Thrust Warm-Up x5
1 Set

Block 2 – Primary Strength (Glute + Lunge Focus)
DB Hip Thrust (2s ISO at Top) x10
DB Lateral Lunge ISO Hold 15s/15s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Standing DB Shoulder Press (Alternating) x10/10
TRX Reverse Fly x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB Glute Bridge x12
DB or KB RDL x12
DB Push Press x12
1:00 rest – 3 Sets


BLOCK - B


Day 1 – Squat Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Banded Hip Opener (front-to-back) 1×8/side Open hip flexors for squat depth
Cossack Squat (assisted if needed) 1×6/side Lateral hip mobility
Ankle Dorsiflexion Pulses 1×10/side Prep ankles for depth
Tempo Goblet Squat (3–2–1) 1×6 Reinforce squat position
Main Lifts
Exercise Sets x Reps Notes
Front Squat 4×4 Upright torso, quad emphasis
Close-Grip Bench Press 4×6 Tricep focus, controlled descent
Chest-Supported DB Row 3×10 Upper-back strength for squat stability
Barbell Hip Thrust 3×8 Glute drive for squat carryover
Side Plank 3×30s/side Lateral core stability

Day 2 – Bench Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Banded or Dowel Flossing 1×20s Open chest before pressing
Wall Slides 1×10 Scapular upward rotation
Half-Kneeling T-Spine Extension 1×8 Improve pressing position
Tempo Push-Ups (slow lower) 1×8 Warm pressing pattern
Main Lifts
Exercise Sets x Reps Notes
Incline Barbell Bench Press 4×5 Upper chest + shoulder strength
Paused Romanian Deadlift 4×6 Posterior chain + control
DB Floor Press 3×10 Reduce shoulder strain
Single-Arm DB Row 3×10/side Anti-rotation + back support
Ab Wheel Rollout or Stability Ball Rollout 3×8–10 Anti-extension core

Day 3 – Deadlift Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
World’s Greatest Stretch 1×5/side Full hip + T-spine prep
Banded Hamstring Floss 1×10/side Improve hinge range
Hip Airplanes (assisted) 1×5/side Hip control for pulling
KB Deadlift Patterning 1×8 Groove hinge mechanics
Main Lifts
Exercise Sets x Reps Notes
Deficit Deadlift 4×4 Increased range, technique priority
Push Press 4×5 Power through shoulders
Reverse Lunge (DB or Barbell) 3×8/leg Single-leg strength
Neutral-Grip Pull-Ups or Pulldown 3×8–10 Upper-back balance
Back Extension (tempo 2–1–2) 3×12 Posterior chain endurance