Coralea Klassen
BLOCK C -
HINGING AND PRESSING
Week 1 +3
TRX hinged lat stretch 10/10
Cat + Cow 10
Quadruped T - Rotations 6/6
1 Set
DB Deadbugs ( Shoulder stability) 10/10
SL/ Double Bridge 5/510
DB RDL warm up ( light)
1 set
DB staggered or SL RDL 10/10
DB Glute Bridge 10
1:00 rest - 3 sets
DB Chest Press ( wide) 10
SA Band pull down ( narrow) 10/10
1:00 rest - 3 sets
BB Pushups x 12
DB Glute Bridge ISO / Hamstring Curl 10X
1:00 rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 1 + 3
Band flossing 10
Band Pull Aparts: Pronated + Supinated x 10/10
TRX or Rack supported deep Squat 20-30s
BW Alt. reverse lunge
1 set
Goblet / BB Back Squat
SA TRX Row 8/8
1:00 rest - 3 sets
DB Alt. Reverse lunge 10/10
Chest Supported Row(Pronated) x 10
1:00 rest - 3 sets
Alternating TRX Supinated Row + Curls x 6/6
Calf Raise from Split Squat ISO 10/10
1:00 rest - 3 sets
BW Speed squat 30s
Band Pulls Pronated and supinated 10/10
30s rest - 2-3 sets
THRUSTING AND OH PRESS
Week 1 +3
TRX Row w/ 5s ISO 5X
Deadbug w/ SA DB Iso x 12/12
Clamshells 10/10
BW Hip thrust 10X
1 set
Hip Thrust x 8
Double Band Pulldown(Supinated) x 12
1:00 rest - 3 sets
HK SA shoulder press 10/10
Reverse Lunges( Rack Supported Option) x 8/8
1:00 rest - 3 sets
TRX / Band Face Pull 10X
DB Pull over from deadbug 10X
1:00 rest - 3 sets
Crab walk count down 10-1
Plank variations ( front , side, side)
30s rest - 2-3 sets
HINGING AND PRESSING
Week 2 +4
Cat and Cow 10
Bear Crawl - Pike 10
Banded Glute Bridges 20X
Deadlift Warm up 10
1 Set
Deadlift 10
Staggered SL DB Glute Bridge 10/10
1:00 rest - 3 sets
DB Squeeze press 10
Prone YTW Holds ( bench) 10s at each
1:00 rest - 3 sets
Plank ups 5/5
DB Glute Bridge ISO 40s - 1 min
1:00 rest - 3 sets
Anaerobic Push
SQUATTING AND PULLING
Week 2+4
Hip and Shoulder CARS 5/5/5/5
Rack Asst. Deep Squat 30s
BW Sit - Stand W/ plate press 5/5
1 set
Back/Goblet Squat x 10
Sit - Stand w/ Plate Press 10/10
1:00 rest - 3 sets
TRX Inverted Row ( pro) 10
Split Squat 10/10
1:00 rest - 3 sets
SA band row from split Squat ISO 10/10
TRX Speed squat 10
1:00m rest - 3 sets
SL Calf Raise 20/20
Tib Raises 20X
1:00 rest - 3 Sets
Gun Show
THRUSTING AND OH PRESS
Wee 2 + 4
Hip 90/90s w/ Thrust 5/5
Prone Angles 10
Banded Fire Hydrants 10/10
Hip Thrust w/ 5s Iso x 5
1 set
Hip Thrust x 10
TRX Inverted Row / Band Asst. Chin ups 8X
1:00 rest - 3 sets
Banded Crab walks 20/20
DB Lateral Lunge 10/10
1:00 rest - 3 sets
DB Push Press 10
TRX Reverse fly's 10
1:00 rest - 3 sets
Banded Mtn. Climber 10/10X
Banded Plank step outs 10/10
Banded Donkey Kicks 10/10X
30s rest - 2-3 sets
-----------------------------------------
🟧 DAY 1 – FULL BODY FOCUS
Block 1 – Mobility Prep
Cat + Cow x10
Foam Roller T-Rotations x10/10
1 Set
Block 2 – Core + Glute Activation
Bird Dogs x10/10
Glute Bridges x20
Clamshells x12/12
1–2 Sets
Block 3
Foam Roller or Dowel RDL x10
TRX or Cable Row (Narrow Grip) x10
30s rest – 3 Sets
Block 4
Split Squat ( Assisted if needed) 8/8
DB Floor Press (Wide Grip) x10
30s rest – 3 Sets
Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine
🟧 DAY 2 – FULL BODY FOCUS
Block 1 – Mobility Prep
Cat + Cow x10
Side-Lying T-Rotation w/ Windmill x10/10
1 Set
Block 2 – Core + Glute Activation
Glute Bridge (5s ISO Hold ×6)
Deadbugs x12/12
Low Plank x20s
1–2 Sets
Block 3
Foam Roller or Dowel RDL x10
DB Floor Chest Press x12
High Plank x20s
30s rest – 3 Sets
Block 4
TRX Assisted Sit-to-Stand or Spanish Squat x10
TRX or Cable Row (Supinated Grip) x10
Band Pull Complex (Pro + Supinated + External Rotation) x8/8/8
30s rest – 3 Sets
Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine
🟧 DAY 3 – STEADY STATE + CORE FOCUS
Block 1 – Warm-Up / Mobility
Seated Figure-4 Stretch 30s/30s
Standing Hip CARS x5/5
World’s Greatest Stretch w/ Rotation x5/5
1 Set
Block 2 – Steady-State Cardio
Choose 1 Option:
– Treadmill Incline Walk
– Upright or Recumbent Bike
– Rower / Ski Urg
Goal: 25 minutes at conversational pace (Zone 2 intensity)
Heart rate should stay around 65–75% max.
Block 3 – Core Circuit
Complete 2–3 Rounds (Minimal Rest)
Deadbugs x10/10
Glute Bridge March x10/10
Plank Shoulder Taps x10/10
Side Plank x20s Each Side
Block 4 – Optional Finisher (if feeling fresh)
5 × 1-minute moderate efforts on chosen cardio (bike, walk, or row)
1-minute easy pace between rounds