Chantelle Malier
BLOCK - B
🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 1 + 3
Block 1 – Mobility + Scap Prep
• Prone Angels – 10
• Cat + Cow – 10
• TRX or Hanging Scap Pulls – 10
1 Set
Block 2 – Horizontal Push + Scap Stability
• DB Chest Press (Narrow + Wide) – 8/8
• Prone Y-T-W Holds – 10s each
1:00 rest × 4 Sets (1 warm-up + 3 working)
Block 3 – Horizontal Pull + Core Integration
• TRX or Barbell Row – 10
• SA DB Pec Fly from Dead Bug – 10/10
1:00 rest × 3 Sets
Block 4 – Push Capacity + Arms
• BB or Floor Push-Ups (slow eccentric) – 30s
• DB Hammer Curl → Press – 30s
• Bench Tricep Dips – 30s
1:00 rest × 3 Sets
Block 5 – Core AMRAP
5-Minute AMRAP
• Banded Dead Bugs – 10/10
• Banded Mountain Climbers – 10/10
• Side Plank Hip Dips – 10/10
🟦 UPPER BODY (VERTICAL FOCUS)
Week 1 + 3
Block 1 – Mobility + Scap Prep
• Scarecrows + Angels – 10/10
• Hanging Scap Pulls – 10 → Dead Hang Max
• Half-Kneeling Band T-Rotations – 10/10
1 Set
Block 2 – Vertical Pull
• Pull-Ups (banded option) – 6–8
• SA Band or Cable Lat Prayer – 10/10
1:00 rest × 3 Sets
Block 3 – Vertical Push + Pull Support
• Seated Shoulder Press (wide grip) – 10
• Seated Band Pulldown – 10
1:00 rest × 3 Sets
Block 4 – Shoulder Capacity + Grip
• DB Lateral Raise – 10
• Dead Hang – Max
1:00 rest × 3 Sets
Block 5 – Core AMRAP
6-Minute AMRAP
• Dead Bug / Hollow Hold w/ DB Power Press – 10–15
• DB Plank Push + Pull – 10/10
• DB Russian Twists – 10/10
🟩 LOWER BODY (SQUAT FOCUS)
Week 1 + 3
Block 1 – Mobility + Pattern Prep
• Supine Knee-to-Chest Stretch w/ Rotation – 6/6
• Rack-Supported Deep Squat Hold – 40–60s
• Split Squat w/ T-Rotation Combo – 6/6
• Goblet or Back Squat Warm-Up – 10
1 Set
Block 2 – Squat Strength + Glutes
• Goblet or BB Back Squat (3s ISO each rep) – 8
• DB Glute Bridge ISO – 40–60s
1:00 rest × 3 Sets
Block 3 – Unilateral Squat + Hip Stability
• Deficit Reverse Lunge (3s ISO each rep) – 8/8
• Standing SL KB or Plate Abduction – 10/10
1:00 rest × 3 Sets
Block 4 – Lower Leg Capacity
• Tib Raises – 20
• SL Calf Raise or Pogo (front foot elevated) – 20/20
30s rest × 3 Sets
Block 5 – Bodyweight + Machine Finisher
• AirBike Sprint – 20 Cals
• Alternating Reverse Lunges – 10/10
• Speed or Jump Squats – 10
1:00 rest × 2–3 Sets
🟨 LOWER BODY (HINGE FOCUS)
Week 1 + 3
Block 1 – Mobility + Glute Prep
• Cat + Cow – 10
• Groin Rockers + T-Rotations – 5/5
• Frog Bridge + Glute Bridge – 10/10
• BB Hip Thrust Warm-Up – 10
1 Set
Block 2 – Hip Thrust + Core
• BB Hip Thrust – 10 (last rep 20s ISO)
• DB Reverse Lunge – 10/10
• Side Plank Hip Dips – 10/10
1:00 rest × 3 Sets
Block 3 – Hinge Pattern + Lateral Strength
• DB RDL (3s ISO each rep) – 10
• Goblet Curtsy Lunge – 10/10
1:00 rest × 3 Sets
Block 4 – Core + Booty Finisher
6-Minute AMRAP
• Banded Glute Bridge (speed) – 20
• Banded Donkey Kick + Fire Hydrant – 12/12
• Banded Dead Bugs – 10/10
• Leg Raise + Reverse Crunch – 10/10
🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 2 + 4
Block 1 – Mobility + Scap Prep
• Dowel Flossing + Figure 8s – 10/10
• Standing Banded T-Rotations – 10/10
• TRX or Hanging Scap Pulls – 10
1 Set
Block 2 – Horizontal Push + Pull
• SA DB Chest Press – 8/8
• SA Band or Cable Lat Prayer – 10/10
1:00 rest × 3 Sets
Block 3 – Row + Press Integration
• BB or DB Bent Row (supinated grip) – 10
• Staggered SA Band or Cable Chest Press – 10/10
1:00 rest × 3 Sets
Block 4 – Arms + Upper Capacity
• TRX Bicep Curl – 8
• TRX Row (supinated) – 8
• TRX Overhead Tricep Extension – 8
1:00 rest × 3 Sets
Block 5 – Core AMRAP
5-Minute AMRAP
• Stability Ball Pot Stir – 12/12
• Stability Ball Crunch (weighted option) – 20
• Hanging Leg Raise – 12
🟦 UPPER BODY (VERTICAL FOCUS)
Week 2 + 4
Block 1 – Mobility + Scap Prep
• Dowel Flossing + Figure 8s – 10/10
• Quadruped Scapular Protraction + Retraction – 10
• Plank → Pike → T-Rotation – 5/5
1 Set
Block 2 – Vertical Pull
• Chin-Ups (banded option) – Max
• Half-Kneeling Band or Cable Face Pull – 10
1:00 rest × 3 Sets
Block 3 – Power Push + Vertical Pull
• SA DB Push Press or Snatch – 8/8
• Seated Cable Pulldown – 10
1:00 rest × 3 Sets
Block 4 – Shoulder Capacity + Hold
• DB Upright Row – 10
• TRX Row ISO Hold – 30s
1:00 rest × 3 Sets
Block 5 – Core AMRAP
6-Minute AMRAP
• V-Sit w/ DB Shoulder Press – 10
• Dead Bug or Hollow Hold – 30s
• Bicycle Crunch – 20/20
🟩 LOWER BODY (SQUAT FOCUS)
Week 2 + 4
Block 1 – Mobility + Pattern Prep
• Hip 90/90s w/ Glute Thrust – 5/5
• Half-Kneeling Quad + Hip Flexor Stretch w/ Overhead Reach – 5/5
• Bulgarian Split Squat (3s ISO) – 6/6
• Goblet Squat Warm-Up – 10
1 Set
Block 2 – Unilateral Squat + Glutes
• Bulgarian Split Squat (3s ISO) – 8/8
• DB Glute Bridge March – 10/10
1:00 rest × 3 Sets
Block 3 – Squat Variation + Hip Stability
• Staggered Goblet Squat – 10/10
• Standing SL Band Adduction – 10/10
1:00 rest × 3 Sets
Block 4 – Lunge Capacity + Lower Leg
• DB Alternating Forward Lunges – 10/10
• Tib Raises – 20
1:00 rest × 3 Sets
Block 5 – Machine + Core Finisher
• AirBike Sprint – 20 Cals
• Kneeling Plate Halos – 10/10
• Weighted Low Plank – Max Hold
1:00 rest × 2–3 Sets
🟨 LOWER BODY (HINGE FOCUS)
Week 2 + 4
Block 1 – Mobility + Glute Prep
• Child’s Pose Walks – 5/5
• Lying Knee-to-Chest Stretch w/ Rotation – 6/6
• SL → Double Glute Bridge – 10/10/10
• Deadlift Warm-Up (light) – 10
1 Set
Block 2 – Hinge + Lateral Strength
• Deadlift – 10
• DB Lateral Lunge – 10/10
1:00 rest × 3 Sets
Block 3 – Staggered Hinge + Glute Bridge
• DB or BB Staggered RDL – 10/10
• DB Bridge (last rep 20s ISO) – 10
1:00 rest × 3 Sets
Block 4 – Glute Power + Hinge Capacity
• Elevated SL Glute Bridge – 10/10
• KB Swings – 20
1:00 rest × 3 Sets
Block 5 – Core + Booty Finisher
6-Minute AMRAP
• DB Frog Bridge – 20
• Banded Side Plank + Clamshell – 10/10
• Hollow Body Hold w/ Flutter + Scissor Kicks – 20/20