Caley English
BLOCK A
HINGING AND PRESSING
Week 1 +3
Cat + Cow 10
Side Lying Foam Roller T - Rotations 10/10
1 Set
Deadbugs 10/10
Banded Glute Bridge 20
Dowel RDL Warm up 10
1-2 Sets
DB/ BB RDL 10
DB Chest Press on bench ( Wide) 10
1:00m rest - 3 sets
DB Glute Bridge 12
SA Band/ Cable Pull down ( narrow) 10/10
1:00m - 3 sets
BB Push up 10
SB Hamstring Curl 10/ Elevated Glute Bridge 10
30s rest - 3 sets
Anaerobic Push
SQUATTING AND PULLING
Week 1 +3
scarecrows + Angels 10/10
Hip CARS + swings 10/10
Rack Supported Deep squat 10
Split Squat 5.5
1 Set
Birdogs w/ 2s ISO every rep 10/10
Banded Clamshells 12/12
1- 2 Sets
DB Goblet Squat 10 ( HE option)
SA DB Row off bench 10/10
1:00m ret - 3 sets
Split Squat 8/8 ( Rack supported option)
TRX Row ( Pro) 10
Band Pull Aparts ( Pro + Sup ext rotation) 8/8/8
1:00m rest - 3 sets
Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)
1:00m rest - 3 sets
THRUSTING AND OH PRESSING
Week 1+3
TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set
Banded Deadbugs 10/10
Banded Clamshells 10/10
Hip Thrust Warm up 10
1 Set
DB/ BB Hip Thrust w/ 3s ISO every rep 10
Seated Band / Cable Pull down ( narrow) 10
1:00 rest - 3 set
DB Push Press 10
HK SA Band Pull down 10/10
1:00 rest - 3 sets
TRX supported / DB Lateral Lunge 10/10
Banded Crab walks 12/12
Banded shoulder drivers 30s
1:00m rest - 3 sets
HINGING AND PRESSING
Week 2+4
Cat + Cow 10
Groin Rockers 10/10
Quadruped T - Rotations 10/10
1 Set
Banded Deadbugs 10/10 ( booty Band )
Banded Glute Bridge 20
Dowel RDL Warm up 10
1 Set
Staggered DB RDL 10/10
DB Glute Bridge ISO hold 30-40s
1:00m rest - 3 sets
SA DB Chest Press 10/10
SA Band/ Cable Straight arm Lat pull down 10/10
1:00m - 3 sets
DB Pec Fly from Deadbug 12
Banded Donkey Kicks + Fire hydrants
30s rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 2+4
Dowel Flossing + Figure 8s
Hip CARS + swings 10/10
Rack Supported Deep squat 30s
Split Squat 5/5
1 Set
Deadbugs w/ Band pull apart 5/5
Banded Fire hydrants 12/12
1- 2 Sets
DB/BB front Squat 10
TRX Row ( Supinated) 10
1:00m ret - 3 sets
Split Squat 8/8 ( Rack supported option)
SA Chest Supported Row (pro) 10/10
1:00m rest - 3 sets
BW Speed Squat 12
Band Pull Aparts ( Pro + Sup ext. rotation) 10/10
30s rest- 2-3 Sets
Gunshow
THRUSTING AND OH PRESSING
Week 2+4
TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set
Deadbugs 10/10
Banded Fire Hydrants 12/12
Hip Thrust Warm up 10
1 Set
DB/ BB Hip Thrust w/ 3s ISO every rep 10
Low Plank hold 20-30s
1:00 rest - 3 set
SA DB Push Press 10/10
TRX/ DB Lateral Lunge 10/10
1:00 rest - 3 sets
HIgh plank Shoulder taps 10/10
TRX Row ( inverted option) 30s
Band / Cable Paloff Press 12/12
30s rest - 3 sets
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BLOCK - B
WEEK 3-4
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. DB Split Squat 4 x 6-8 , 3030 Tempo 30
A2. DB B/O Row, pronated 4 x 6-8 , 3010 Tempo 30
B1. Snatch-grip RDL 4 x 6-8 , 3010 Tempo 45
B2. Single arm DB OH Press, supported 4 x 6-8 , 4010 Tempo 45
C1. Side Bridge, intermediate 3 x 10-15 , 2012 Tempo 45
C2. Trap 3, incline prone on bench 3 x 8-10 , 4010 Tempo 45
DAY 2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 4 x 8-10 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 4 x 8-10 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 4 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 4 x 10-12 , 4010 Tempo 60
C1. Side Bridge, intermediate 3 x 10-12 , 4010 Tempo 60
C2. Trap 3 3 x 20 , 3010 Tempo 60
WEEK 1-2
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. DB Split Squat 3 x 8-10 , 3030 Tempo 30
A2. DB 1Arm B/O Row, pronated 3 x 8-10 , 3010 Tempo 30
B1. Snatch-grip RDL 3 x 8-10 , 3010 Tempo 60
B2. Single arm DB OH Press, supported 3 x 8-10 , 4010 Tempo 60
C1. Side Bridge, intermediate 2 x 10-15 , 2012 Tempo 60
C2. Trap 3, incline prone on bench 2 x 8-10 , 4010 Tempo 60
DAY 2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 3 x 10-12 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 3 x 10-12 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 3 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 3 x 10-12 , 4010 Tempo 60
C1. Lying DB External Rotations, incline 2 x 10-12 , 4010 Tempo 60
C2. Garhammer Raise, flat 3 x 12-15 , 3010 Tempo 60
DAY 1
Week 1-2
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 2 x 8-10 , 3030 Tempo, 60
B. TRX Row neut. gr. 2 x 12-15 , 3010 Tempo, 60
C. Prone Cobra 2 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 2 x 12-15 , 3011 Tempo, 60
E TRX Pendulum Squat 2 x 20 , 3010 Tempo, 60
F. Trap 3 2 x 10-12 , 4010 Tempo, 60
DAY 2
Week 1 -2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A. Clean Grip Romanian Deadlift 2 x 12-15 , 3010 Tempo 60
B. DB L-Lat Raise 2 x 8-12 , 30X0 Tempo 60
C. TRX Hamstring Curl 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 2 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60
DAY 1
Weeks 3-4
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 3 x 10-12 , 3030 Tempo, 60
B. TRX Row neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 3 x 10-12 , 3011 Tempo, 60
E TRX Pendulum Squat 3 x 20 , 3010 Tempo, 60
F. Trap 3 3 x 10-12 , 4010 Tempo, 60
DAY 2
Week 3-4
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. DB L-Lat Raise 3 x 10-12 , 30X0 Tempo 60
C. SB Hamstring Curl 3 x 6-8 , 3010 Tempo 60
D. TRX Row pronated grip 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 3 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60