Caroline McCarthy

BLOCK F

🟩 HINGING AND PRESSING

Week 1 + 3

Block 1 – Mobility Prep

• Child’s Pose Walks – 5/5
• Groin Rockers + Thoracic Spine Rotations – 10 each
• Prone Hamstring Lift-Offs – 20/20
1 Set

Block 2 – Core + Glute Activation

• Banded Deadbugs – 10/10 Last rep 10s Isometric Hold
• Banded Glute Bridge with 3s top hold – 12
• Dowel Romanian Deadlift (Dowel on Back) – 10
1 Set

Block 3 – Primary Strength (Hinge Focus)

• Dumbbell or Barbell Romanian Deadlift with 3s Isometric below knees – 10
• Dumbbell Glute Bridge – 12
30s or rest as needed × 3 Sets

Block 4 – Secondary Strength (Press + Row)

• Dumbbell Floor Press (Neutral Grip) – 10
• Chest-Supported Dumbbell Row – 10
30s or rest as needed × 3 Sets

Block 5 – Accessory / Posterior Chain + Core

• Barbell or Bench Push-Up (3s eccentric) – 10
• Glute Bridge Isometric with Calf Raise (20 calf raises)
30s or rest as needed × 3 Sets

Anaerobic Finisher
Bike or Rower 15/45s × 4

🟦 SQUATTING AND PULLING

Week 1 + 3

Block 1 – Mobility Prep

• 90/90 Hip Switches with Overhead Reach – 5/5
• Side-Lying Thoracic Rotations – 10/10
• Deep Squat Prying (rack support) – 20–30s
1 Set

Block 2 – Primary Strength (Squat + Pull)

• Dumbbell Front Rack Squat – 8–10
• Half-Kneeling Single-Arm Cable Lat Pulldown – 10/10
1:00 or rest as needed × 3 Sets

Block 3 – Secondary Strength (Pull + Split)

• TRX Row (Pronated) – 10
• Dumbbell Front Foot Elevated Split Squat – 8/8
1:00 or rest as needed × 3 Sets

Block 4 – Accessory / Power Development

• Band Face Pull + External Rotation – 8 + 8
• Split Squat Isometric – 15s/15s
1:00 or rest as needed × 3 Sets

Block 5 – Finisher
Gunshow (Biceps + Triceps)

🟧 THRUSTS AND OVERHEAD PRESS

Week 1 + 3

Block 1 – Activation + Mobility

• Seated Figure-4 Hip Stretch – 30s/30s
• Prone “W to Y” Swimmers – 8
• Mini-Band Glute Bridge March – 10/10
• Hip Thrust Isometric with Alternating Knee Lift – 5/5
1 Set

Block 2 – Glute + Lunge Strength

• Dumbbell or Barbell Hip Thrust – 10
• Dumbbell Lateral Lunge – 10/10
1:00 or rest as needed × 3 Sets

Block 3 – Secondary Strength (Press + Row)

• Standing Dumbbell Arnold Press – 10
• TRX or Band High Row to External Rotation – 10
1:00 or rest as needed × 3 Sets

Block 4 – Accessory / Glute + Core Integration

• Dumbbell Romanian Deadlift – 10
• Dumbbell Frog Pump Isometric – 30–45s
• Half-Kneeling Single-Arm Dumbbell Press (bottoms-up option) – 8/8
1:00 or rest as needed × 3 Sets

🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep

• Cat + Cow – 10
• Half-Kneeling Adductor Rocks – 10/10
• Prone Alternating Hamstring Pulse Lift-Offs – 15/15
1 Set

Block 2 – Core + Glute Activation

• Bird Dogs with Toe Tap Extension – 10/10
• Glute Bridge with March – 10/10
• Dumbbell Romanian Deadlift (Warm-Up) – 10
1 Set

Block 3 – Primary Strength (Hinge Focus)

• Conventional Deadlift – 10
• B-Stance Glute Bridge – 10/10
1:00 or rest as needed × 3 Sets

Block 4 – Secondary Strength (Press + Row)

• Single-Arm Dumbbell Chest Press (Wide) – 10/10
• Chest-Supported Dumbbell Row (Elbows Tight) – 10
1:00 or rest as needed × 3 Sets

Block 5 – Accessory / Posterior Chain + Core

• Barbell or Bench Push-Up with 1s Pause at Bottom – 10
• Single-Leg Romanian Deadlift (Rack Assisted or Staggered) – 10/10
1:00 or rest as needed × 3 Sets

Anaerobic Finisher
Bike Sprint 10s ON / 20s OFF × 6
OR
Row 15s ON / 45s OFF × 4

🟦 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility Prep

• 90/90 Hip Flow (Lift → Rotate → Reach) – 5/5
• Standing Thoracic Side Bend + Rotation – 8/8
• Heels-Elevated Squat – 10
1 Set

Block 2 – Primary Strength (Squat + Pull)

• Dumbbell Goblet Squat with 2s Pause at Bottom – 8–10
• Dual Band or Cable Lat Pulldown (Supinated Grip) – 10
1:00 or rest as needed × 3 Sets

Block 3 – Secondary Strength (Pull + Split)

• TRX Row (Slow Tempo: 3s Up, 3s Down) – 8–10
• Dumbbell Reverse Lunge (Front Foot Elevated Optional) – 8/8
1:00 or rest as needed × 3 Sets

Block 4 – Accessory / Lower + Stability

• TRX Reverse Fly
• Split Squat Isometric with Calf Raise – 10/10
1:00 or rest as needed × 3 Sets

Block 5 – Finisher
Gunshow (Biceps + Triceps)

🟧 THRUSTS AND OVERHEAD PRESS

Week 2 + 4

Block 1 – Activation + Mobility

• Seated Figure-4 Hip Lean + Breath – 20s/20s
• Prone Scapular Swimmers (“W → T → Y”) – 6 each position
• Banded Glute Bridge with Abduction – 12
• Hip Thrust Isometric with Heel Lift – 5/5
1 Set

Block 2 – Glute + Abduction

• B-Stance Hip Thrust – 10/10
• Standing Plate or Kettlebell Abduction from Hip Hinge – 12/12
1:00 or rest as needed × 3 Sets

Block 3 – Secondary Strength (Press + Row)

• Standing Single-Arm Dumbbell Push Press – 10/10
• TRX Face Pull with 1s Hold – 10
1:00 or rest as needed × 3 Sets

Block 4 – Accessory / Glute + Core Integration

• Single-Leg Glute Bridge Isometric – 15s/15s
• Dumbbell Frog Pump Isometric → 10 Pumps → Isometric – 30–45s total
• Plank Shoulder Taps – 10/10
1:00 or rest as needed × 3 Sets

• B Stance Hip Thrust - 10/10
• Standing plate or KB Abduction from hinged - 12/12
1:00 rest × 3 Sets

Block 3 – Secondary Strength (Press + Row)

• Standing SA DB Push Press - 10/10
• TRX Face Pull w/ 1s hold – 10
1:00 rest × 3 Sets

Block 4 – Accessory / Glute + Core Integration

• SL Glute Bridge ISO 15s/15s
• DB Frog Pump ISO → 10 Pumps → ISO – 30–45s total
• Plank Shoulder taps - 10/10
1:00 rest × 3 Sets