Brigette Nordio

BLOCK E

UPPER – Horizontal Focus
( Week 1 + 3 )

Block 1 – Mobility & Prep
Wall Angels | 10
Quadruped T-Spine Rotations | 8/8
Banded Scap Retractions | 12
1 Set

Block 2
DB Floor Press (neutral grip) | 10
Prone W + T Raise (3s hold) | 10 total
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3
Seated Cable Row or Band Row | 10
Standing Cable or Band Chest Fly | 10/10
1:00 rest × 3 sets

Block 4 – Conditioning / Bodyweight Flow
Elevated Push-Up (hands on box or bench) | 30s
Inverted Row (TRX or Barbell) | 30s
30s rest × 3 sets

Block 5 –
Zottman Curl | 10
Rope or Band Triceps extension| 10/10
1:00 rest × 3 sets

UPPER – Vertical Focus
( Week 1 +3)

Block 1 – Mobility & Prep
Band / Dowel Flossing 10
Scap Pull-Ups (Assisted or TRX) | 10
Half-Kneeling Windmill Stretch | 6/6
1 Set

Block 2
Pull up ( banded option) 10
SA Half-Kneeling Cable or Band Pulldown | 10/10
1:00 rest × 3 sets

Block 3
Seated DB Shoulder Press | 10
Incline Chest-Supported DB Row | 10
1:00 rest × 3 sets

Block 4
DB Curl ISO Hold (90°) | Max Time
Close-Grip Push-Up on Dumbbells | 10
1:00 rest × 3 sets

Block 5 – Conditioning / Core
Row Erg or Ski Erg | 1:00
Plank Shoulder Taps | 1:00
1:00 rest × 2–3 sets

LOWER – Squat Focus
( Week 1 + 3)

Block 1 – Mobility & Prep
Standing Hip CARS | 10/10
Deep Squat Hold w/ T-Rotation | 5/5
Split Squat Pulse (bodyweight) | 8/8
1 Set

Block 2
DB Front Squat | 8
SL Glute Bridge (3s hold each side) | 10/10
1:00 rest × 3 sets

Block 3
Bulgarian Split Squats 10/10
Banded Monster Walks ( diagonal) 10/10
1:00 rest × 3 sets

Block 4
Toe-Elevated DB Calf Raise | 20
Banded Toe taps ( around the world) 5/5
30s rest × 3 sets

Block 5 – Finisher
Ski Erg or AirBike | 20 Cal
Body weight walking lunge 8/8
1:00 rest × 3 sets

LOWER – Hinge Focus
( Week 1 +3)

Block 1 – Mobility & Prep
Hip Airplanes (Assisted) | 5/5
Cat-Cow to Child’s Pose Flow | 5 cycles
Glute Bridge March | 10/10
RDL Warm-Up | 10
1 Set

Block 2
Trap Bar Deadlift | 8
Banded Crab walk 12/12
1:00 rest × 3 sets

Block 3
Hip Thrust (pause 2s at top) | 10
Lateral lunge ( Goblet) 10/10
1:00 rest × 3 sets

Block 4
DB SL RDL | 10/10
Banded Speed squat ( mini band) 20
1:00 rest × 3 sets

Block 5 – Core Finisher (5-Min AMRAP)
KB Deadbug Pullover | 10
Side Plank Thread the needle 10/10
SB Hamstring Curl 10



UPPER – Horizontal Focus (Weeks 2 + 4 )

Block 1 – Mobility & Prep
Thorasic Extension on Foam Roller 10
Quadruped Reach-Throughs | 8/8
TRX Scap Retractions | 12
1 Set

Block 2 – Primary Push / Pull Strength
Incline DB Bench Press | 10
Seated Band Face Pull (pause 2s) | 12
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3 –
Single-Arm DB Row (Bench ) | 10/10
DB Chest Fly (flat or slight incline) | 10
1:00 rest × 3 sets

Block 4
Push-Up to Shoulder Tap | 30s
TRX Row (Supindated) | 30s
30s rest × 3 sets

Block 5
Alternating DB Bicep Curl | 10/10
Bench Dips or Band Pushdowns | 10–12
1:00 rest × 3 sets

UPPER – Vertical Focus (Weeks 2 + 4 )

Block 1 – Mobility & Prep
Wall Slides w/ Lift-Off | 10
Hanging Scap Pulls | 10
Half-Kneeling T-Spine Rotations 10/10
1 Set

Block 2
TRX Pull-Up (eccentric focus) | 6–8
SA Band Pulldown (tall kneeling) | 10/10
1:00 rest × 3 sets

Block 3
Standing DB Arnold Press | 10
Chest-Supported Incline DB Reverse Fly | 12
1:00 rest × 3 sets

Block 4
DB Hammer Curl ISO (half range) | 8/8
Close-Grip Push-Up (on bench) | 10
1:00 rest × 3 sets

Block 5
1-Min Ski Erg | —
Forearm Plank Shoulder Reach | 1-Min
1:00 rest × 2–3 sets

LOWER – Squat Focus (Weeks 2 + 4 )

Block 1 – Mobility & Prep
90/90 Hip Rotations | 5/5
Deep Goblet Squat Hold w/ Pry | 30s
Split Squat ISO (bodyweight) | 10s hold each side
1 Set

Block 2
Front-Foot Elevated DB Split Squat | 8/8
DB Glute Bridge ISO 20-30s
1:00 rest × 3 sets

Block 3
Goblet Squat (tempo 3-1-1) | 10
Banded Lateral Walks | 10/10
1:00 rest × 3 sets

Block 4
Seated DB Calf Raise | 15
Bear Plank Knee Hover | 30s
30s rest × 3 sets

Block 5 – Finisher
20 Cal Row or AirBike | —
DB Lateral Lunge to Curl | 8/8
1:00 rest × 3 sets

LOWER – Hinge Focus (Weeks 2 + 4 | RDL Emphasis)

Block 1 – Mobility & Prep
Standing Hamstring Sweep | 10/10
Half-Kneeling Hip Flexor + Reach | 8/8
Glute Bridge March | 10/10
1 Set

Block 2
Mini-Band Kickbacks | 12/12
Bodyweight Good Morning | 10
1 Set

Block 3
BB or DB Romanian Deadlift | 8
Banded SL Glute Bridge (pause 2s top) | 10/10
1:00 rest × 3 sets

Block 4
Staggered-Stance RDL | 8/8
DB Step-Up (mid-height) | 8/8
1:00 rest × 3 sets

Block 5 – Core Finisher
Cable or Band Paloff Press 10/10
Side Plank Leg Lift | 10/10
30s rest × 2–3 sets /10