Brad Swintz
🟦 UPPER 1 — HORIZONTAL FOCUS
Week 1 + 3
Block 1 – Mobility + Activation
• PNF Pec Stretch – 5/5
• Cat + Cow – 10
• Hanging Scapular Pulls – 10
1 Set
Block 2 – Primary Press + Pull
• Dumbbell Bench Press – 8-10
• Chest-Supported Dumbbell Row – 10
30s or Rest as Needed × 3 Sets
Block 3 – Secondary Press + Scap Stability
• Incline Dumbbell Bench Press – 10
• Band Pull-Aparts (Supinated + Pronated) – 8/8
30s or Rest as Needed × 3 Sets
Block 4 – Push + Pull Capacity
• Incline Push-Ups – 10-15
• TRX Rows – 10-15
30s or Rest as Needed × 2-3 Sets
Block 5 – Optional Gun Show
• Dumbbell Hammer Curl – 10-15
• Single Arm Cable Tricep Extension – 10/10
30s or Rest as Needed × 2 Sets
🟩 LOWER 1 — SQUAT FOCUS
Week 1 + 3
Block 1 – Mobility + Activation
• Standing Hip CARS – 5/5
• Deep Squat Pry – 10
• Bodyweight Split Squat – 5/5
1 Set
Block 2 – Primary Squat Strength
• Goblet Squat – 10
• TRX Assisted Squat – 12
30s or Rest as Needed × 3 Sets
Block 3 – Lower Body Strength
• Bulgarian Split Squat – 8/8
• Dumbbell Glute Bridge – 12
30s or Rest as Needed × 3 Sets
Block 4 – Core + Conditioning
• AirBike – 1:00
• Weighted Plank – 30-45s
30s or Rest as Needed × 2-3 Sets
Block 5 – Optional Finisher
• Wall Sit – Max
1-2 Sets
🟦 UPPER 2 — VERTICAL FOCUS
Week 1 + 3
Block 1 – Mobility + Scap Prep
• Band Shoulder Flossing – 10
• Scapular Pull-Ups – 10
• Half Kneeling T-Spine Rotations – 10/10
1 Set
Block 2 – Primary Vertical Pull
• Assisted Pull-Ups or Cable Pulldown – 8-10
• Half Kneeling Single Arm Cable Pulldown – 10/10
30s or Rest as Needed × 3 Sets
Block 3 – Vertical Press + Row
• Single Arm Landmine Press – 10/10
• Seated Cable Row – 10
30s or Rest as Needed × 3 Sets
Block 4 – Shoulder Strength + Core
• Seated Dumbbell Shoulder Press – 10
• Deadbug – 10/10
30s or Rest as Needed × 3 Sets
Block 5 – Optional Conditioning
• AirBike – 1:00
• Plank-Ups – 10
30s or Rest as Needed × 2 Sets
🟩 LOWER 2 — HINGE FOCUS
Week 1 + 3
Block 1 – Mobility + Activation
• Cat + Cow – 10
• Bear Crawl to Pike – 6
• Single Leg to Double Leg Glute Bridge – 10/10/10
1 Set
Block 2 – Primary Hinge Strength
• Romanian Deadlift – 10
• Rack Assisted Single Leg Romanian Deadlift – 8/8
30s or Rest as Needed × 3 Sets
Block 3 – Posterior Chain Strength
• Barbell or Dumbbell Hip Thrust – 10
• Reverse Lunge – 8/8
30s or Rest as Needed × 3 Sets
Block 4 – Core + Posterior Chain
• Downward Band Chop – 10/10
• Swiss Ball Hamstring Curl – 10
30s or Rest as Needed × 3 Sets
Block 5 – Optional Core
• Side Plank – 20-30s/side
2 Sets
🟦 UPPER 1 — HORIZONTAL FOCUS
Week 2 + 4
Block 1 – Mobility + Activation
• Wall Angels – 10
• Push-Up to Pike – 5
• Standing Windmills – 5/5
1 Set
Block 2 – Primary Press + Pull
• Single Arm Dumbbell Bench Press – 10/10
• Single Arm Cable Pulldown – 10/10
30s or Rest as Needed × 3 Sets
Block 3 – Chest + Upper Back
• Dumbbell Chest Fly – 10
• TRX Face Pull – 12
30s or Rest as Needed × 3 Sets
Block 4 – Shoulder Stability
• Dumbbell Lateral Raise – 12
• Cable High Row – 12
30s or Rest as Needed × 2-3 Sets
Block 5 – Optional Gun Show
• Incline Dumbbell Curl – 10
• Single Arm Cable Tricep Extension – 10/10
30s or Rest as Needed × 2 Sets
🟩 LOWER 1 — SQUAT FOCUS
Week 2 + 4
Block 1 – Mobility + Activation
• 90/90 Hip Switches – 5/5
• Deep Squat Rotation – 5/5
• Bodyweight Split Squat – 5/5
1 Set
Block 2 – Primary Strength
• Bulgarian Split Squat – 8/8
• Dumbbell Glute Bridge – 10
30s or Rest as Needed × 3 Sets
Block 3 – Squat + Lower Leg
• Heels Elevated Goblet Squat – 10
• Dumbbell Calf Raise – 20
30s or Rest as Needed × 3 Sets
Block 4 – Lunge + Core
• Alternating Forward Lunge – 8/8
• Deadbug – 10/10
30s or Rest as Needed × 3 Sets
Block 5 – Optional Conditioning
• AirBike – 1:00
2-3 Sets
🟦 UPPER 2 — VERTICAL FOCUS
Week 2 + 4
Block 1 – Mobility + Scap Prep
• Hinged Y-W-T Raises – 5/5/5
• Scapular Pull-Ups – 10
• Half Kneeling T-Spine Rotations – 10/10
1 Set
Block 2 – Primary Vertical Pull
• Cable Pulldown – 10
• Prone Y-W-T Holds – 10s Each
30s or Rest as Needed × 3 Sets
Block 3 – Vertical Press + Pull
• Half Kneeling Single Arm Dumbbell Shoulder Press – 10/10
• Seated Cable Pulldown – 10
30s or Rest as Needed × 3 Sets
Block 4 – Arms + Push Capacity
• TRX Bicep Curl – 10
• Bench Push-Ups – Max
30s or Rest as Needed × 3 Sets
Block 5 – Optional Shoulder Finisher
• Dumbbell Lateral Raise – 15
• Dead Hang – Max
1-2 Sets
🟩 LOWER 2 — HINGE FOCUS
Week 2 + 4
Block 1 – Mobility + Activation
• Squat to Toe Touch – 10
• Quadruped T-Spine Rotations – 5/5
• Single Leg to Double Leg Glute Bridge – 10/10/10
1 Set
Block 2 – Primary Hinge
• Dumbbell or Barbell Romanian Deadlift – 8-10
• Deadbug – 10/10
30s or Rest as Needed × 3 Sets
Block 3 – Hip Strength
• Staggered Hip Thrust – 10/10
• Single Leg Romanian Deadlift Hold – 15s/15s
30s or Rest as Needed × 3 Sets
Block 4 – Posterior Chain
• Kettlebell Swing – 15
• Bench Reverse Hyper – 15
30s or Rest as Needed × 3 Sets
Block 5 – Optional Core
• Swiss Ball Rollout – 10
• Hanging Knee Raise – 10
30s or Rest as Needed × 2 Setsmands in W