Anne Flanagan

BLOCK - C
🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
PNF Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Glute Bridge (3s ISO each rep) x10
Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Dumbbell or Barbell Romanian Deadlift x10
Low Plank (Weighted Option) 30–40s
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
Dumbbell Floor Chest Press (Wide Grip) x10
Glute Bridge x12
Seated Band Pulldown x10
30s or rest as needed – 3 Sets

Block 5 – Accessory / Posterior Chain Work
Dumbbell Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
30s or rest as needed – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARs + Hip Swings x5/5
TRX Scap Pulls x10 + ISO Row Hold 20s
Rack-Supported Deep Squat Hold 40–60s
1 Set

Block 2 – Core + Glute Activation
Pallof Press x10/10
Glute Bridge ISO Hold 40–60s
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Dumbbell Goblet Squat (3s ISO each rep) x10 (Heels Elevated Option)
TRX Row (Supinated) x10
Glute Bridge ISO Hold 40–60s
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
Dumbbell Split Squat (3s ISO each rep) x10/10
TRX Reverse Fly x10
Plank Mountain Climber ISO 15s/15s
30s or rest as needed – 3 Sets

Block 5 – Gunshow (Optional Finisher)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Dynamic Hip Stretch 30s/30s
TRX Scap Pulls x10
Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered Dumbbell or Barbell Hip Thrust x10/10
Cable or Dumbbell Pullovers x10
Standing Single-Leg Band or Plate Abduction x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Dumbbell Shoulder Press x10
Half-Kneeling Single Arm Band Pulldown x10/10
Goblet Lateral Lunge x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30s
Banded Shoulder Drivers 30s
30s or rest as needed – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
Hip CARs + Quadruped T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs with Crunch x10/10
Glute Bridge with Abduction x12
Trap Bar Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Glute Bridge x10 (ISO Optional Last Rep)
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Dumbbell Floor Alternating Single Arm Chest Press (Wide) x10/10
Half-Kneeling Single Arm Band Pulldown x10/10
30s or rest as needed – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Ups x8/8
Feet-Elevated Glute Bridge (Foam Roller or Bench) x12
Prone Leg Lift ISO Hold 15s/15s
30s or rest as needed – 2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels + Scap Pumps (YTW) x10 each
Dynamic Frog Stretch 40–60s
Dumbbell Split Squat Warm-Up x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Fire Hydrants + Donkey Kicks x12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Dumbbell Split Squat (3s ISO each rep) x10/10 (Rack-Supported Option)
Dumbbell Chest-Supported Row x10
Band External Rotation x10/10
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Front Squat + Stability)
Dumbbell Front Squat x12 (Heels Elevated Option)
TRX Row x10/10
Plank Shoulder Taps x20
30s or rest as needed – 3 Sets

Block 5 – Gunshow (Optional Finisher)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip 90/90 Dynamic Transitions x5/5
Fire Hydrants + Donkey Kicks x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Dumbbell or Barbell Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling Single Arm Band Pulldown with Rotation x10/10
Low Plank Hold – Max Time (Weighted Option)
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Dumbbell Shoulder Press x10/10
TRX Row (Pronated Grip) x10
Dumbbell Reverse Lunge x10/10 (Rack Supported Option)
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior + Core
Feet-Elevated Glute Bridge (Foam Roller or Bench) x10
Side Plank x20s/20s
Fire Hydrants + Donkey Kicks x10/10
30s or rest as needed – 3 Sets

optional finisher