Carol Astrop

BLOCK - A

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. 50-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. SB 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


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BLOCK A

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill 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)
DB or BB RDL x10
Jump Squat x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Squeeze Press x10
SA Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
TRX Stability Push-Up x10
DB Glute Bridge x10
2–3 Sets

Anaerobic Push Finisher - Airbike - 30s Work / 30s Rest X4 ( 4 minutes)

🟥 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 w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Front Step up x10
TRX Row (Supinated) x10
1:00 rest – 3 Sets

Block 4
Split Squat 12
B/O Row, neutral grip 12
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX or Hanging Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
TRX Lateral Lunge x5/5
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)
DB or BB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Push Press x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

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


🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
SB Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Low Plank Hold – Max Time
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Alternating SA Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10
DB Pec Flys from Deadbug Position x10
2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

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

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

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (Rack Assisted) x10/10
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
HE Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Paloff Step-Outs x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / 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
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX Assisted or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets


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Day -1

Cat and Cow 10
Leg swingouts on the floor 10/10
Calf Stretch on rack 10
Foam Roller T - Rotations 10/10
1 Set

Birdogs 10/10
Bridges 20
Clamshells 12/12
1-2 Sets

Foam Roller / Dowel RDL 10
TRX / Cable Row ( Narrow) 10
30s rest - 3 sets

TRX Asst. / Sit - stand Squat 10
DB Shoulder Six Ways 6-8
30s rest - 3 sets


Anarobic Push



DAY - 2

Cat + Cow 10
Side lying T - Rotation w/ windmill 10/10
1 Set

Glute Bridge w/ 5s ISO X6
Deadbugs 12/12
Low Plank 20s
1-2 Set

Foam Roller/ Dowel RDL 10
DB Floor Chest Press neutral 12

30s rest - 3 sets

TRX Asst. / Sit - Stand / Spanish Squat 10
TRX / Cable Row ( Supinated) 10
DB Incline bench external rotations 8/8
30s rest - 3 sets

Anarobic Push