Anne Flanagan

🟦 UPPER — HORIZONTAL FOCUS
Week 1

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x12
Scap Push-Up x10
1 Set

Block 2 – Horizontal Press + Scap Stability
Dumbbell Bench Press x10–12
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 3 – Row + Chest Fly
Seated Cable Row x10–12
Swiss Ball Dumbbell Chest Fly x12–15
30s or rest as needed × 3 Sets

Block 4 – Push-Up + Row Capacity
Incline Push-Up x8–12
Chest-Supported Dumbbell Row x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Cable Biceps Curl x12–15
Cable Triceps Pressdown x12–15
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 1

Block 1 – Mobility + Scap Prep
Scap Pull-Up Movement x10
Wall Slide x10
Quadruped T-Rotation x8/side
1 Set

Block 2 – Vertical Pull
Neutral-Grip Lat Pulldown x10–12
Cable Pullover x12–15
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Row + Core
Seated Dumbbell Shoulder Press x8–10
Chest-Supported Dumbbell Row x10–12
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Overhead Strength + Triceps
Seated Dumbbell Shoulder Press x10–12
Overhead Cable Triceps Extension x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x30–40s
Rest x30–40s
2–3 Sets

🟩 LOWER — SQUAT FOCUS
Week 1

Block 1 – Mobility + Warm-Up
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Squat Strength
Heel-Elevated Barbell Squat x8–10
Goblet Squat to Box x10–12
30s or rest as needed × 3 Sets

Block 3 – Bilateral Strength + Glute Stability
Barbell Hip Thrust x10–12
Banded Lateral Walk x10/side
30s or rest as needed × 3 Sets

Block 4 – Core + Conditioning
Deadbug x10/side
AirBike x30–40s
30s or rest as needed × 2 Sets

Optional Finisher – Cardio
Rowing Machine x40–45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 1

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge
Hex Bar Deadlift x6–8
Pallof Press x10/side
30s or rest as needed × 3 Sets

Block 3 – Posterior Chain Strength
Barbell Hip Thrust x10–12
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Core / Anti-Rotation
Calf raise x12/side
Swiss Ball Hamstring Curl x10–12
30s or rest as needed × 2–3 Sets

Optional Finisher – Cardio
SkiErg x30–40s
Rest x30–40s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 2

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Dynamic Arm Circles x10/side
1 Set

Block 2 – Primary Press + Pull
Barbell Bench Press x6–8
Chest-Supported Dumbbell Row x8–10
30s or rest as needed × 3 Sets

Block 3 – Chest + Scap Stability
Cable Chest Press x10–12
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 4 – Row + Shoulder Complex
Seated Cable Row x8–10
Cable Lateral Raise x12–15
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Hammer Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 2

Block 1 – Scap + T-Spine Prep
Open Book Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Assisted Pull-Up x6–8
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Pull
Seated Barbell Shoulder Press x6–8
Neutral-Grip Lat Pulldown x10–12
30s or rest as needed × 3 Sets

Block 4 – Arms + Push Capacity
Incline Push-Up x10–15
Dumbbell Biceps Curl x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Shoulder + Grip
Cable Lateral Raise x12–15
Farmer Carry x30–40s
30s or rest as needed × 1–2 Sets

🟩 LOWER — SQUAT FOCUS
Week 2

Block 1 – Mobility + Prep
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Bilateral Strength
Barbell Front Squat to Box x6–8
Leg Press x10–12
30s or rest as needed × 3 Sets

Block 3 – Squat + Calves
Heel-Elevated Goblet Squat x10–12
Standing Calf Raise x12–15
30s or rest as needed × 3 Sets

Block 4 – Lateral Hip + Core
Banded Lateral Walk x12/side
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x30–45s
Rest x30–45s
2–3 Sets

🟩 LOWER — HINGE FOCUS
Week 2

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge + Core
Hex Bar Deadlift x5–6
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
Barbell Hip Thrust x8–10
Wall-Supported Hip Hinge Isometric x20–30s
30s or rest as needed × 3 Sets

Block 4 – Posterior Chain + Core
Swiss Ball Hamstring Curl x10–15
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
Rowing Machine x30–45s
Rest x30–45s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 3

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x12
1 Set

Block 2 – Horizontal Press + Scap Stability
Dumbbell Bench Press x8–10
Cable High Row x10–12
30s or rest as needed × 3 Sets

Block 3 – Row + Chest Fly
Seated Cable Row x8–10
Cable Chest Fly x12–15
30s or rest as needed × 3 Sets

Block 4 – Push-Up + Row Capacity
Push-Up x8–12
Chest-Supported Dumbbell Row x8–10
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 3

Block 1 – Mobility + Scap Prep
Scap Pull-Up Movement x10
Wall Slide x10
Open Book Rotation x8/side
1 Set

Block 2 – Vertical Pull
Neutral-Grip Lat Pulldown x8–10
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Row + Core
Seated Dumbbell Shoulder Press x8–10
Seated Cable Row x10–12
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Overhead Strength + Triceps
Seated Dumbbell Shoulder Press x8–10
Cable Triceps Pressdown x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x30–45s
Rest x30–45s
2–3 Sets

🟩 LOWER — SQUAT FOCUS
Week 3

Block 1 – Mobility + Warm-Up
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Squat Strength
Heel-Elevated Barbell Squat x6–8
Goblet Squat to Box x10
30s or rest as needed × 3 Sets

Block 3 – Bilateral Strength + Glute Stability
Barbell Hip Thrust x8–10
Banded Lateral Walk x12/side
30s or rest as needed × 3 Sets

Block 4 – Core + Conditioning
Deadbug x10/side
Rowing Machine x30–45s
30s or rest as needed × 2 Sets

Optional Finisher – Cardio
SkiErg x30–45s
Rest x30–45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 3

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge
Hex Bar Deadlift x5–6
Dumbbell Romanian Deadlift x8
30s or rest as needed × 3 Sets

Block 3 – Posterior Chain Strength
Barbell Hip Thrust x8–10
Swiss Ball Hamstring Curl x10–12
30s or rest as needed × 3 Sets

Block 4 – Core / Anti-Rotation
Pallof Press x10/side
Deadbug x10/side
30s or rest as needed × 2–3 Sets

Optional Finisher – Cardio
AirBike x30–45s
Rest x30–45s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 4

Block 1 – Mobility + Activation
Open Book Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x10
1 Set

Block 2 – Primary Press + Pull
Barbell Bench Press x6–8
Chest-Supported Dumbbell Row x8–10
30s or rest as needed × 3 Sets

Block 3 – Chest + Scap Stability
Cable Chest Press x8–10
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 4 – Row + Shoulder Complex
Seated Cable Row x8–10
Cable Lateral Raise x12–15
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Hammer Curl x10–12
Overhead Cable Triceps Extension x10–12
30s or rest as needed × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS
Week 4

Block 1 – Scap + T-Spine Prep
Quadruped T-Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Assisted Pull-Up x6–8
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Pull
Seated Barbell Shoulder Press x6–8
Neutral-Grip Lat Pulldown x8–10
30s or rest as needed × 3 Sets

Block 4 – Arms + Push Capacity
Incline Push-Up x12–15
Dumbbell Biceps Curl x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Shoulder + Grip
Cable Lateral Raise x12–15
Farmer Carry x30–40s
30s or rest as needed × 1–2 Sets

🟩 LOWER — SQUAT FOCUS
Week 4

Block 1 – Mobility + Prep
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Bilateral Strength
Barbell Front Squat to Box x6–8
Leg Press x8–10
30s or rest as needed × 3 Sets

Block 3 – Squat + Calves
Heel-Elevated Goblet Squat x10
Standing Calf Raise x12–15
30s or rest as needed × 3 Sets

Block 4 – Lateral Hip + Core
Banded Lateral Walk x12/side
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x30–45s
Rest x30–45s
2–3 Sets

🟩 LOWER — HINGE FOCUS
Week 4

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge + Core
Hex Bar Deadlift x5–6
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
Barbell Hip Thrust x8–10
Wall-Supported Hip Hinge Isometric x25–30s
30s or rest as needed × 3 Sets

Block 4 – Posterior Chain + Core
Swiss Ball Hamstring Curl x10–12
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
Rowing Machine x30–45s
Rest x30–45s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 5

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x12
1 Set

Block 2 – Horizontal Press + Scap Stability
Dumbbell Bench Press x8
Cable High Row x10
30s or rest as needed × 3 Sets

Block 3 – Row + Chest Fly
Chest-Supported Dumbbell Row x8–10
Cable Chest Fly x12–15
30s or rest as needed × 3 Sets

Block 4 – Push-Up + Row Capacity
Push-Up x8–12
Seated Cable Row x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Cable Biceps Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 5

Block 1 – Mobility + Scap Prep
Open Book Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Neutral-Grip Lat Pulldown x8–10
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Row + Core
Seated Dumbbell Shoulder Press x8
Chest-Supported Dumbbell Row x10
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Overhead Strength + Triceps
Seated Dumbbell Shoulder Press x10
Overhead Cable Triceps Extension x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x40s
Rest x40s
2–3 Sets

🟩 LOWER — SQUAT FOCUS
Week 5

Block 1 – Mobility + Warm-Up
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Squat Strength
Heel-Elevated Barbell Squat x6–8
Leg Press x10
30s or rest as needed × 3 Sets

Block 3 – Bilateral Strength + Glute Stability
Barbell Hip Thrust x8–10
Banded Lateral Walk x12/side
30s or rest as needed × 3 Sets

Block 4 – Core + Conditioning
Deadbug x10/side
AirBike x40s
30s or rest as needed × 2–3 Sets

Optional Finisher – Cardio
Rowing Machine x45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 5

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge
Hex Bar Deadlift x5
Dumbbell Romanian Deadlift x8–10
30s or rest as needed × 3 Sets

Block 3 – Posterior Chain Strength
Barbell Hip Thrust x8–10
Swiss Ball Hamstring Curl x10–12
30s or rest as needed × 3 Sets

Block 4 – Core / Anti-Rotation
Pallof Press x10/side
Deadbug x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x40s
Rest x40s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 6

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Dynamic Arm Circles x10/side
1 Set

Block 2 – Primary Press + Pull
Barbell Bench Press x5–7
Chest-Supported Dumbbell Row x8–10
30s or rest as needed × 3 Sets

Block 3 – Chest + Scap Stability
Cable Chest Press x8–10
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 4 – Row + Shoulder Complex
Seated Cable Row x8
Cable Lateral Raise x12–15
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Hammer Curl x10
Cable Triceps Pressdown x10–12
30s or rest as needed × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS
Week 6

Block 1 – Scap + T-Spine Prep
Open Book Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Assisted Pull-Up x6–8
Cable Pullover x10
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Pull
Seated Barbell Shoulder Press x6–8
Neutral-Grip Lat Pulldown x8–10
30s or rest as needed × 3 Sets

Block 4 – Arms + Push Capacity
Incline Push-Up x10–15
Dumbbell Biceps Curl x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Shoulder + Grip
Cable Lateral Raise x12–15
Farmer Carry x30–40s
30s or rest as needed × 1–2 Sets

🟩 LOWER — SQUAT FOCUS
Week 6

Block 1 – Mobility + Prep
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Bilateral Strength
Barbell Front Squat to Box x5–7
Leg Press x8–10
30s or rest as needed × 3 Sets

Block 3 – Squat + Calves
Heel-Elevated Goblet Squat x8–10
Standing Calf Raise x12–15
30s or rest as needed × 3 Sets

Block 4 – Lateral Hip + Core
Banded Lateral Walk x12/side
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x40–45s
Rest x45s
2–3 Sets

🟩 LOWER — HINGE FOCUS
Week 6

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge + Core
Hex Bar Deadlift x4–6
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
Barbell Hip Thrust x8
Wall-Supported Hip Hinge Isometric x25–30s
30s or rest as needed × 3 Sets

Block 4 – Posterior Chain + Core
Swiss Ball Hamstring Curl x10–12
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
Rowing Machine x40s
Rest x40s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 7

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x12
1 Set

Block 2 – Horizontal Press + Scap Stability
Dumbbell Bench Press x8–10
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 3 – Row + Chest Fly
Chest-Supported Dumbbell Row x8–10
Swiss Ball Dumbbell Chest Fly x10–12
30s or rest as needed × 3 Sets

Block 4 – Push-Up + Row Capacity
Push-Up x10–15
Seated Cable Row x10
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Cable Biceps Curl x12
Cable Triceps Pressdown x12
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 7

Block 1 – Mobility + Scap Prep
Scap Pull-Up Movement x10
Wall Slide x10
Quadruped T-Rotation x8/side
1 Set

Block 2 – Vertical Pull
Neutral-Grip Lat Pulldown x8–10
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Row + Core
Seated Dumbbell Shoulder Press x8–10
Chest-Supported Dumbbell Row x8–10
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Overhead Strength + Triceps
Seated Dumbbell Shoulder Press x10
Overhead Cable Triceps Extension x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x40–45s
Rest x40–45s
2–3 Sets

🟩 LOWER — SQUAT FOCUS
Week 7

Block 1 – Mobility + Warm-Up
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Squat Strength
Heel-Elevated Barbell Squat x6–8
Goblet Squat to Box x8–10
30s or rest as needed × 3 Sets

Block 3 – Bilateral Strength + Glute Stability
Barbell Hip Thrust x8–10
Banded Lateral Walk x12/side
30s or rest as needed × 3 Sets

Block 4 – Core + Conditioning
Deadbug x10/side
AirBike x40s
30s or rest as needed × 2–3 Sets

Optional Finisher – Cardio
Rowing Machine x45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 7

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge
Hex Bar Deadlift x5–6
Dumbbell Romanian Deadlift x8
30s or rest as needed × 3 Sets

Block 3 – Posterior Chain Strength
Barbell Hip Thrust x8–10
Swiss Ball Hamstring Curl x10–12
30s or rest as needed × 3 Sets

Block 4 – Core / Anti-Rotation
Pallof Press x10/side
Deadbug x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x40–45s
Rest x40–45s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 8

Block 1 – Mobility + Activation
Open Book Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x10
1 Set

Block 2 – Primary Press + Pull
Barbell Bench Press x5–7
Chest-Supported Dumbbell Row x8–10
30s or rest as needed × 3 Sets

Block 3 – Chest + Scap Stability
Cable Chest Press x8–10
Cable High Row x10–12
30s or rest as needed × 3 Sets

Block 4 – Row + Shoulder Complex
Seated Cable Row x8–10
Cable Lateral Raise x12–15
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Hammer Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS
Week 8

Block 1 – Scap + T-Spine Prep
Quadruped T-Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Assisted Pull-Up x6–8
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Pull
Seated Barbell Shoulder Press x5–7
Neutral-Grip Lat Pulldown x8–10
30s or rest as needed × 3 Sets

Block 4 – Arms + Push Capacity
Incline Push-Up x12–15
Dumbbell Biceps Curl x10–12
30s or rest as needed × 3 Sets

Optional Finisher – Shoulder + Grip
Cable Lateral Raise x12–15
Farmer Carry x30–45s
30s or rest as needed × 1–2 Sets

🟩 LOWER — SQUAT FOCUS
Week 8

Block 1 – Mobility + Prep
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Bilateral Strength
Barbell Front Squat to Box x5–7
Leg Press x8–10
30s or rest as needed × 3 Sets

Block 3 – Squat + Calves
Heel-Elevated Goblet Squat x8–10
Standing Calf Raise x12–15
30s or rest as needed × 3 Sets

Block 4 – Lateral Hip + Core
Banded Lateral Walk x12/side
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x40–45s
Rest x45s
2–3 Sets

🟩 LOWER — HINGE FOCUS
Week 8

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge + Core
Hex Bar Deadlift x4–6
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
Barbell Hip Thrust x8
Wall-Supported Hip Hinge Isometric x30s
30s or rest as needed × 3 Sets

Block 4 – Posterior Chain + Core
Swiss Ball Hamstring Curl x10–12
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
Rowing Machine x40–45s
Rest x40–45s
2–3 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 9

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x12
1 Set

Block 2 – Horizontal Press + Scap Stability
Dumbbell Bench Press x6–8
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 3 – Row + Chest Fly
Chest-Supported Dumbbell Row x8
Cable Chest Fly x12
30s or rest as needed × 3 Sets

Block 4 – Push-Up + Row Capacity
Push-Up x10–15
Seated Cable Row x8–10
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Biceps Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 9

Block 1 – Mobility + Scap Prep
Scap Pull-Up Movement x10
Wall Slide x10
Open Book Rotation x8/side
1 Set

Block 2 – Vertical Pull
Neutral-Grip Lat Pulldown x8
Cable Pullover x10–12
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Row + Core
Seated Dumbbell Shoulder Press x6–8
Chest-Supported Dumbbell Row x8–10
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Overhead Strength + Triceps
Seated Dumbbell Shoulder Press x8–10
Overhead Cable Triceps Extension x10
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x45s
Rest x45s
2 Sets

🟩 LOWER — SQUAT FOCUS
Week 9

Block 1 – Mobility + Warm-Up
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Squat Strength
Heel-Elevated Barbell Squat x5–7
Goblet Squat to Box x8–10
30s or rest as needed × 3 Sets

Block 3 – Bilateral Strength + Glute Stability
Barbell Hip Thrust x6–8
Banded Lateral Walk x12/side
30s or rest as needed × 3 Sets

Block 4 – Core + Conditioning
Deadbug x10/side
AirBike x45s
30s or rest as needed × 2 Sets

Optional Finisher – Cardio
Rowing Machine x45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 9

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge
Hex Bar Deadlift x4–6
Dumbbell Romanian Deadlift x8
30s or rest as needed × 3 Sets

Block 3 – Posterior Chain Strength
Barbell Hip Thrust x6–8
Swiss Ball Hamstring Curl x8–12
30s or rest as needed × 3 Sets

Block 4 – Core / Anti-Rotation
Pallof Press x10/side
Deadbug x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x45s
Rest x45s
2 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 10

Block 1 – Mobility + Activation
Open Book Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x10
1 Set

Block 2 – Primary Press + Pull
Barbell Bench Press x5–6
Chest-Supported Dumbbell Row x8
30s or rest as needed × 3 Sets

Block 3 – Chest + Scap Stability
Cable Chest Press x8–10
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 4 – Row + Shoulder Complex
Seated Cable Row x8
Cable Lateral Raise x12–15
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Hammer Curl x10
Cable Triceps Pressdown x10
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 10

Block 1 – Scap + T-Spine Prep
Quadruped T-Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Assisted Pull-Up x6–8
Cable Pullover x10
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Pull
Seated Barbell Shoulder Press x5–6
Neutral-Grip Lat Pulldown x8
30s or rest as needed × 3 Sets

Block 4 – Arms + Push Capacity
Incline Push-Up x12–15
Dumbbell Biceps Curl x10
30s or rest as needed × 3 Sets

Optional Finisher – Shoulder + Grip
Cable Lateral Raise x12–15
Farmer Carry x30–45s
30s or rest as needed × 1–2 Sets

🟩 LOWER — SQUAT FOCUS
Week 10

Block 1 – Mobility + Prep
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Bilateral Strength
Barbell Front Squat to Box x5–6
Leg Press x8–10
30s or rest as needed × 3 Sets

Block 3 – Squat + Calves
Heel-Elevated Goblet Squat x8–10
Standing Calf Raise x12–15
30s or rest as needed × 3 Sets

Block 4 – Lateral Hip + Core
Banded Lateral Walk x12/side
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 10

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge + Core
Hex Bar Deadlift x4–5
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
Barbell Hip Thrust x6–8
Wall-Supported Hip Hinge Isometric x30s
30s or rest as needed × 3 Sets

Block 4 – Posterior Chain + Core
Swiss Ball Hamstring Curl x8–12
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
Rowing Machine x45s
Rest x45s
2 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 11

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x12
1 Set

Block 2 – Horizontal Press + Scap Stability
Dumbbell Bench Press x8
Cable High Row x10
30s or rest as needed × 3 Sets

Block 3 – Row + Chest Fly
Chest-Supported Dumbbell Row x8
Cable Chest Fly x12
30s or rest as needed × 3 Sets

Block 4 – Push-Up + Row Capacity
Push-Up x10–15
Seated Cable Row x8–10
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Cable Biceps Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 11

Block 1 – Mobility + Scap Prep
Scap Pull-Up Movement x10
Wall Slide x10
Open Book Rotation x8/side
1 Set

Block 2 – Vertical Pull
Neutral-Grip Lat Pulldown x8
Cable Pullover x10
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Row + Core
Seated Dumbbell Shoulder Press x8
Chest-Supported Dumbbell Row x8–10
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 4 – Overhead Strength + Triceps
Seated Dumbbell Shoulder Press x8–10
Overhead Cable Triceps Extension x10
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x45s
Rest x45s
2 Sets

🟩 LOWER — SQUAT FOCUS
Week 11

Block 1 – Mobility + Warm-Up
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Squat Strength
Heel-Elevated Barbell Squat x5–6
Goblet Squat to Box x8–10
30s or rest as needed × 3 Sets

Block 3 – Bilateral Strength + Glute Stability
Barbell Hip Thrust x6–8
Banded Lateral Walk x12/side
30s or rest as needed × 3 Sets

Block 4 – Core + Conditioning
Deadbug x10/side
AirBike x45s
30s or rest as needed × 2 Sets

Optional Finisher – Cardio
Rowing Machine x45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 11

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge
Hex Bar Deadlift x4–5
Dumbbell Romanian Deadlift x8
30s or rest as needed × 3 Sets

Block 3 – Posterior Chain Strength
Barbell Hip Thrust x6–8
Swiss Ball Hamstring Curl x8–10
30s or rest as needed × 3 Sets

Block 4 – Core / Anti-Rotation
Pallof Press x10/side
Deadbug x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
SkiErg x45s
Rest x45s
2 Sets

🟦 UPPER — HORIZONTAL FOCUS
Week 12

Block 1 – Mobility + Activation
Quadruped T-Rotation x8/side
Band Pull-Apart x15
Scap Push-Up x10
1 Set

Block 2 – Primary Press + Pull
Barbell Bench Press x5–6
Chest-Supported Dumbbell Row x8
30s or rest as needed × 3 Sets

Block 3 – Chest + Scap Stability
Cable Chest Press x8–10
Cable Face Pull x12–15
30s or rest as needed × 3 Sets

Block 4 – Row + Shoulder Complex
Seated Cable Row x8–10
Cable Lateral Raise x12–15
30s or rest as needed × 3 Sets

Optional Finisher – Gunshow
Dumbbell Hammer Curl x10
Cable Triceps Pressdown x10
30s or rest as needed × 2 Sets

🟦 UPPER — VERTICAL FOCUS
Week 12

Block 1 – Scap + T-Spine Prep
Open Book Rotation x8/side
Wall Slide x10
Scap Pull-Up Movement x10
1 Set

Block 2 – Vertical Pull
Assisted Pull-Up x6–8
Cable Pullover x10
30s or rest as needed × 3 Sets

Block 3 – Vertical Press + Pull
Seated Barbell Shoulder Press x5–6
Neutral-Grip Lat Pulldown x8
30s or rest as needed × 3 Sets

Block 4 – Arms + Push Capacity
Incline Push-Up x12–15
Dumbbell Biceps Curl x10
30s or rest as needed × 3 Sets

Optional Finisher – Shoulder + Grip
Cable Lateral Raise x12–15
Farmer Carry x30–45s
30s or rest as needed × 1–2 Sets

🟩 LOWER — SQUAT FOCUS
Week 12

Block 1 – Mobility + Prep
90/90 Hip Switch x8/side
Dynamic Adductor Rockback x10
Bodyweight Squat to Box x10
1 Set

Block 2 – Primary Bilateral Strength
Barbell Front Squat to Box x5–6
Leg Press x8–10
30s or rest as needed × 3 Sets

Block 3 – Squat + Calves
Heel-Elevated Goblet Squat x8–10
Standing Calf Raise x12–15
30s or rest as needed × 3 Sets

Block 4 – Lateral Hip + Core
Banded Lateral Walk x12/side
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
AirBike x45s
Rest x45s
2 Sets

🟩 LOWER — HINGE FOCUS
Week 12

Block 1 – Mobility + Activation
Dynamic Hamstring Sweep x8/side
90/90 Hip Switch x8/side
Glute Bridge x12
1 Set

Block 2 – Primary Hinge + Core
Hex Bar Deadlift x4–5
Deadbug x10/side
30s or rest as needed × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
Barbell Hip Thrust x6–8
Wall-Supported Hip Hinge Isometric x30s
30s or rest as needed × 3 Sets

Block 4 – Posterior Chain + Core
Swiss Ball Hamstring Curl x8–10
Pallof Press x10/side
30s or rest as needed × 3 Sets

Optional Finisher – Cardio
Rowing Machine x45s
Rest x45s
2 Sets