Caley English

BLOCK - A

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Dynamic Stretch w/ Overhead Angels x10
Standing Hamstring Swoops x10/10
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Glute Bridge x20
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Dumbbell or Barbell Romanian Deadlift x10
Glute Bridge March x10/10
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press Focus)
Dumbbell Squeeze Press x10
Dumbbell or Cable Pullovers x10/10
30s or rest as needed – 3 Sets

Block 5 – Accessory / Stability Work (Optional)
TRX Stability Push-Up x10
Dumbbell Glute Bridge x10
2–3 Sets

Gunshow (Optional Finisher)

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARs + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Dumbbell or Barbell Front Squat x10
TRX or Barbell Row (Supinated) x10
Single Leg Sit-to-Stand (Dowel Assist) x10/10
30s or rest as needed – 3 Sets

Block 4 – Conditioning / Flow Circuit
TRX Row (Supinated) 30s
Dumbbell Farmer’s March 30s
TRX Assisted Alternating Reverse Lunge 30s
30s or rest as needed – 3 Sets

Block 5 – Gunshow (Optional Finisher)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Scap Pulls x10
PNF Figure-4 Hip Stretch (Dynamic) 30s/30s
Standing Hip CARs + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Dumbbell or Barbell Hip Thrust (3s ISO each rep) x10
Single Leg Romanian Deadlift x10/10
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
Dumbbell Shoulder Press x10
Dumbbell or Cable External Rotation x10/10
30s or rest as needed – 3 Sets

Block 5 – Accessory / Conditioning Circuit (Optional)
Alternating Lateral Lunge x30s
TRX Row (Inverted Option) x30s
Banded Plank Shoulder Walkouts x30s
30s or rest as needed – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Scap Pulls x10
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Glute Bridge with Abduction x12
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Low Plank Hold – Max Time
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press Focus)
Dumbbell Alternating Single Arm Chest Press x10/10
Cable or Band Pulldown x10/10
30s or rest as needed – 3 Sets

Block 5 – Accessory / Stability Work (Optional)
Swiss Ball Hamstring Curl x10
Dumbbell Floor Press x10
2–3 Sets

Gunshow (Optional Finisher)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
TRX Scap Pulls x10
PNF Figure-4 Hip Stretch (Dynamic) 30s/30s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs with Lateral Rotation x5/5
Glute Bridge with 5s ISO Hold x10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Dumbbell Split Squat (Rack Assisted) x10/10
Single Arm Dumbbell Row (Bench Supported) x10/10
Band Squat with Single Leg Abduction x10/10
30s or rest as needed – 3 Sets

Block 4 – Conditioning / Stability Circuit
Heels Elevated Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Pallof Step-Outs x10/10
30s or rest as needed – 3 Sets

Block 5 – Gunshow (Optional Finisher)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scap Pulls + Wall Angels x10/10
Standing Hip CARs + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered Dumbbell Hip Thrust x10/10
Side Plank with Clamshell x12/12
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX or Dumbbell Reverse Lunge x10/10
Half Kneeling Dumbbell Shoulder Press x10/10
30s or rest as needed – 3 Sets

Block 5 – Accessory / Conditioning Circuit (Optional)
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
30s or rest as needed – 3 Sets