Bailey Washbrook

BLOCK c – STRENGTH EMPHASIS
WEEK 1 + 3

🟧 DAY 1 – HINGING & PRESSING

Block 1 – Mobility Prep
TRX Pec Stretch w/ Angels x10
Single-Leg Hip Airplanes x6/6
1 Set

Block 2 – Core + Glute Activation
Bear Plank Shoulder Taps x10/10
Banded Glute Bridge x15
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength
BB Romanian Deadlift x6–8
Front Foot Elevated Reverse Lunge x8/8
60s Rest – 4 Sets

Block 4 – Secondary Strength
Incline DB Chest Press x8
Chest-Supported DB Row x10
60s Rest – 3 Sets

Block 5 – Core Finisher
Farmer Carry x30–40m
Side Plank Reach Through x10/10
3 Sets

🟧 DAY 2 – SQUATTING & PULLING

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hanging or TRX Scap Pulls x10
TRX Row w/ 3-Second ISO Hold x8
Goblet or Back Squat Warm-Up x8
1 Set

Block 2 – Primary Strength
Front Squat x6–8
Neutral-Grip Chin-Ups (Band Assist if Needed) xAMRAP
60s Rest – 4 Sets

Block 3 – Secondary Strength
Front Foot Elevated Split Squat x8/8
Single-Arm TRX Row x10/10
60s Rest – 3 Sets

Block 4 – Accessory Strength
DB Walking Lunges x10/10
Chest-Supported DB Row (Neutral Grip) x10
60s Rest – 3 Sets

Block 5 – Arm Finisher
Alternating DB Curl x12
Band Face Pull x15
Single DB Overhead Tricep Extension x12
3 Sets

🟧 DAY 3 – HIP THRUST & OVERHEAD PRESS

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Thrust x5/5
Banded Fire Hydrants + Donkey Kicks x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength
BB Hip Thrust (2-Second Pause) x6–8
Single-Leg DB RDL x8/8
60s Rest – 4 Sets

Block 3 – Secondary Strength
Standing DB Shoulder Press x8
Front Foot Elevated Lateral Lunge x8/8
60s Rest – 3 Sets

Block 4 – Upper Back Strength
BB Bent Over Row (Overhand Grip) x8
Seated Band Pulldown x12
60s Rest – 3 Sets

Block 5 – Glute Finisher
Frog Pumps x20
Banded Glute Bridge x20
Single-Leg Glute Bridge x12/12
3 Sets

WEEK 2 + 4

🟧 DAY 1 – HINGING & PRESSING

Block 1 – Mobility Prep
Supine Knee-to-Chest Stretch w/ Rotation x6/6
Push-Up to Pike x6
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Deadbugs x10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength
Deadlift x6–8
B-Stance RDL x8/8
60s Rest – 4 Sets

Block 4 – Secondary Strength
Flat DB Chest Press x8
Single-Arm DB Row x10/10
60s Rest – 3 Sets

Block 5 – Accessory Strength
Incline DB Press x10
Seated Band Pulldown x12
60s Rest – 3 Sets

🟧 DAY 2 – SQUATTING & PULLING

Block 1 – Mobility Prep
Rack Scarecrows + Angels x10/10
Hanging or TRX Scap Pulls x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength
BB Back Squat (2-Second Pause) x6–8
Pull-Ups (Band Assist if Needed) xAMRAP
60s Rest – 4 Sets

Block 3 – Secondary Strength
DB Step-Ups x10/10
Single-Arm Band Row x10/10
60s Rest – 3 Sets

Block 4 – Accessory Strength
Heels-Elevated Goblet Squat x10
DB Bench Bent Over Row x10
60s Rest – 3 Sets

Block 5 – Arm Finisher
Hammer Curl x12
DB Lateral Raise x12
DB Skull Crusher x12
3 Sets

🟧 DAY 3 – HIP THRUST & OVERHEAD PRESS

Block 1 – Mobility Prep
Child's Pose Walks x5/5
Hip 90/90s w/ Bridge x5/5
Banded Clamshells x10/10
Hip Thrust Warm-Up x10

1 Set

Block 2 – Primary Strength
Staggered Hip Thrust x8/8
DB Romanian Deadlift x10
60s Rest – 4 Sets

Block 3 – Secondary Strength
Arnold Press x8
Reverse Lunge x8/8
60s Rest – 3 Sets

Block 4 – Power + Press Work
BB Row (Supinated Grip) x8
Seated Band Pulldown (Controlled Tempo) x12
60s Rest – 3 Sets

Block 5 – Posterior Chain Finisher
Frog Pumps x20
Banded Clamshells x15/15
Back Extension x15
3 Sets