Cindy Siebring

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• TRX Pec Stretch + OH Angels – 10
• Standing T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Low Plank (bench) – 20–30s
• Seated Block Adductor Squeeze – 30s
• Dowel RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
• DB/BB RDL – 10
• BB Plank Shoulder Taps – 10/10
1:00 rest — 3 Sets

Block 4 – Push / Pull
• DB Incline Chest Press – 10
• Seated SA Band Pulldown – 10/10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB Scap Push-Ups – 10
• Crab Walk Countdown – 6 → 1
2–3 Sets

Anaerobic Push


⬜ SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• Hip CARs + Swings – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Seated Band Abduction ISO – 20s
1–2 Sets

Block 3 – Squat + Row
• Squat Variation – 10
• SA DB Row (bench-supported) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull / Carry / Core
• TRX Row (supinated) – 10
• DB Farmer’s March – 10/10
• BB Mountain Climber ISO – 15s/15s
30s rest — 3 Sets

Gunshow Finisher


⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Steady State (any machine)

Block 2 – Mobility Prep
• Wall Scarecrows + Angels – 10/10
• Wall T-Rotations – 10/10
• Hip CARs + Hip Swings – 10/10
1 Set

Block 3 – 25-Minute AMRAP
• 20 Calories AirBike
• 20 DB Farmer’s March
• 10/10 Downward Band Chops
• 20/20 Banded Crab Walks
• 200m Row

Block 4 – Cooldown / Stretch
• Lying Banded Hamstring Stretch – 30s/30s