Carol Astrop

🟩 HINGING AND PRESSING
Week 1 + 3
Block 1 – Mobility Prep

Dead Hang + Scap Pulls x8
Standing Hamstring Swoops x10/10
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation

Deadbugs x10/10
Glute Bridge x15
1 Set

Block 3 – Primary Strength (Hinge Focus)
Dumbbell or Barbell Romanian Deadlift x8
Pull-Up Top Position Hold x15–30s
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press Focus)

Dumbbell Squeeze Press x8
Dumbbell or Cable Pullover x12–15
30s or rest as needed – 3 Sets

Block 5 – Accessory / Stability Work (Optional)

TRX Stability Push-Up x12–15
Dumbbell Hammer Curl x12–15
Farmer Carry x30–45s
2–3 Sets

Gunshow (Optional Finisher)

Alternating Dumbbell Curl x15
Band Tricep Pressdown x15
2–3 Sets

🟥 SQUATTING AND PULLING
Week 1 + 3
Block 1 – Mobility Prep

Dead Hang + Scap Pulls x8
Hip CARs + Swings x5/5
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation

Deadbugs x10/10
Banded Clamshells x15/15
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)

Dumbbell or Barbell Front Squat x8
Pull-Ups (Assisted if Needed) x6–8
Single Leg Sit-to-Stand (Dowel Assist) x8/8
30s or rest as needed – 3 Sets

Block 4 – Conditioning / Flow Circuit

TRX Row (Supinated) x12–15
Dumbbell Farmer's March x30s
TRX Assisted Alternating Reverse Lunge x12/12
30s or rest as needed – 3 Sets

Block 5 – Forearm Finisher (Optional)

Farmers carry x20–30s
Reverse Curl x12–15
2–3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3
Block 1 – Mobility Prep

Dead Hang + Scap Pulls x8
PNF Figure-4 Hip Stretch (Dynamic) 30s/30s
Wall Angels x10
1 Set

Block 2 – Core + Glute Activation

Deadbugs x10/10
Banded Clamshells x15/15
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)

Dumbbell or Barbell Hip Thrust (3s ISO Each Rep) x8
Single Leg Romanian Deadlift x8/8
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Overhead Press)

Dumbbell Shoulder Press x8
Pull-Up 90° ISO Hold x10–20s
30s or rest as needed – 3 Sets

Block 5 – Accessory / Conditioning Circuit (Optional)

Alternating Lateral Lunge x12/12
TRX Row (Inverted Option) x12–15
Banded Plank Shoulder Walkouts x12–15

30s or rest as needed – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4
Block 1 – Mobility Prep

Dead Hang + Scap Pulls x8
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 x15
1 Set

Block 3 – Primary Strength (Hinge Focus)

Deadlift x8
Pull-Up 90° ISO Hold x10–20s
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press Focus)

Dumbbell Alternating Single Arm Chest Press x8/8
Cable or Band Pulldown x12–15
30s or rest as needed – 3 Sets

Block 5 – Accessory / Stability Work (Optional)

Swiss Ball Hamstring Curl x12–15
Dumbbell Floor Press x12–15
Plate Pinch Hold x30s
2–3 Sets

Gunshow (Optional Finisher)

Alternating Dumbbell Curl x15
Band Tricep Pressdown x15
2–3 Sets

🟥 SQUATTING AND PULLING
Week 2 + 4
Block 1 – Mobility Prep

Dead Hang + Scap Pulls x8
Scarecrows + Angels x10/10
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) x8/8
Single Arm Dumbbell Row (Bench Supported) x8/8
Band Squat with Single Leg Abduction x8/8
30s or rest as needed – 3 Sets

Block 4 – Conditioning / Stability Circuit

Assisted Pull-Ups x6–8
Band Pull-Aparts (Pronated Grip) x12–15
Pallof Step-Outs x12/12

30s or rest as needed – 3 Sets

Block 5 – Forearm Finisher (Optional)

Suitcase carry x20–30s
Zottman Curl x12–15
2–3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4
Block 1 – Mobility Prep

Dead Hang + Scap Pulls x8
Standing Hip CARs + Swings x5/5/5/5
Wall Angels x10
1 Set

Block 2 – Core + Glute Activation

Bird Dogs x10/10
Banded Fire Hydrants x15/15
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)

Staggered Dumbbell Hip Thrust x8/8
Side Plank with Clamshell x12/12
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Overhead Press)

TRX or Dumbbell Reverse Lunge x8/8
Half Kneeling Dumbbell Shoulder Press x8/8
30s or rest as needed – 3 Sets

Block 5 – Accessory / Conditioning Circuit (Optional)

Banded Crab Walks x15/15
Banded Mountain Climber ISO Hold 20s/20s
Dead Hang xMax Time
30s or rest as needed – 3 Sets