Anna Osmond

🟩 HINGING AND PRESSING

Week 1 + 3

Block 1 – Mobility Prep
Pendulum Swings (Dowel Assisted) x15/15
Wall Walks / Wall Climbs (pain-free range) x6–8
Cat + Cow x10
Thoracic Extension over Foam Roller x10
Shoulder CARs x6/6
1 Set

Block 2 – Core + Shoulder Activation
Deadbugs x10/10
Glute Bridge x15
Shoulder 6-Ways (light DBs) x8
Band External Rotation (elbow tucked) x12–15/15
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x8
Chest-Supported DB Row (neutral grip) x8–10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Scap Control)
DB Floor Press (neutral grip) x8–10
Cable High Row x12–15
1:00 rest – 3 Sets

Block 5 – Accessory / Shoulder Stability
Cable Face Pull x12–15
Prone Trap Raise (Y/T – small range) x12–15
30s rest – 2–3 Sets

🟥 SQUATTING AND PULLING

Week 1 + 3

Block 1 – Mobility Prep
Pendulum Swings x15/15
Wall Climbs x6–8
Quadruped T-Spine Rotations x8/8
Scap Push-Ups x10
Band Pull-Aparts x12–15
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Squat (pain-free depth) x8–10
Cable Lat Pulldown (to chest, strict) x10–12
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Stability)
TRX Row (neutral grip) x10–12
Half-Kneeling SA Cable Row x10–12/12
1:00 rest – 3 Sets

Block 4 – Accessory / Rotator Cuff Focus
Side-Lying DB External Rotation x12–15/15
Band Internal Rotation x12–15/15
1:00 rest – 2–3 Sets

Block 5 – Finisher
Gunshow
Farmer’s Carry (shoulder packed) 30–40s x2

🟦 THRUSTING AND PRESSING (Modified – No Overhead)

Week 1 + 3

Block 1 – Mobility Prep
Pendulum Swings x15/15
Wall Climbs x6–8
Thoracic T-Rotations x8/8
Shoulder CARs x6/6
TRX Scap Pulls x10–12
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x8–10
Low Plank Hold 30–40s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Horizontal Press + Row)
Incline DB Press (low angle, neutral grip) x8–10
Chest-Supported Rear Delt Row x10–12
1:00 rest – 3 Sets

Block 4 – Accessory / Scap + RC Control
Cable High Row x12–15
Cable External Rotation (elbow tucked) x12–15
1:00 rest – 2–3 Sets

Block 5 – Finisher / Stability Series
Plank Shoulder Taps x10/10
Banded Pull-Aparts x15
Deadbug Hold 20–30s
2–3 Sets

🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep
Pendulum Swings x15/15
Wall Climbs (slightly higher if tolerated) x6–8
Thoracic Extension x10
Shoulder CARs x6/6
Scap Push-Ups x10
1 Set

Block 2 – Core + Shoulder Activation
Bird Dogs x10/10
Glute Bridge x15
Shoulder 6-Ways x8–10
Band External Rotation x15/15
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x8
Chest-Supported DB Row x8–10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Scap Control)
DB Floor Press x8–10
Cable High Row x12–15
1:00 rest – 3 Sets

Block 5 – Accessory / Shoulder Stability
Cable Face Pull x12–15
Prone Trap Raise x12–15
30s rest – 2–3 Sets

🟥 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility Prep
Pendulum Swings x15/15
Wall Climbs x6–8
Quadruped T-Spine Rotations x8/8
Band Pull-Aparts x15
Scap Push-Ups x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Squat x8–10
Lat Pulldown (pause at chest) x10–12
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Stability)
TRX Row x10–12
Half-Kneeling SA Cable Row x10–12/12
1:00 rest – 3 Sets

Block 4 – Accessory / Rotator Cuff Focus
Side-Lying External Rotation x15/15
Band Internal Rotation x15/15

Block 5 – Finisher
Gunshow
Farmer’s Carry 40–50s x2

🟦 THRUSTING AND PRESSING (Modified)

Week 2 + 4

Block 1 – Mobility Prep
Pendulum Swings x15/15
Wall Climbs x6–8
T-Rotations x8/8
Shoulder CARs x6/6
TRX Scap Pulls x10–12
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x8–10
Low Plank Hold 40–50s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Horizontal Press + Row)
Incline DB Press x8–10
Chest-Supported Rear Delt Row x10–12
1:00 rest – 3 Sets

Block 4 – Accessory / Scap + RC Control
Cable High Row x12–15
Cable External Rotation x12–15
1:00 rest – 2–3 Sets

Block 5 – Finisher / Stability Series
Plank Shoulder Taps x10/10
Banded Pull-Aparts x15
Deadbug Hold 30–40s
2–3 Sets