Curtis Mohammed

Knee/Shoulder 2








🟩 HINGING AND PRESSING – Week 1 + 3

Block 1 – Mobility Prep
Scarecrows x12
Wall Slides x12
Band Pull-Apart x15
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Dead Bug x10/side
1-2 Sets

Block 3 – Primary Strength
Hex Bar RDL x12 (bilateral, tempo 3-1-1)
Neutral Grip DB Bench Press x12
1:00 rest – 3 Sets

Block 4 – Secondary Strength
TRX Chest Supported Row x12
Glute Bridge x15 (2 sec hold)
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Airbike x8 min easy pace
Cable Pallof Press x10/side

🟩 HINGING AND PRESSING – Week 2 + 4

Block 1 – Mobility Prep
DB Pendulums x10/side
Wall Slides x12
Band External Rotation x15/side
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Bird Dog x10/side
1-2 Sets

Block 3 – Primary Strength
Hex Bar RDL x12 (tempo 3-1-1)
Landmine Press x10/side
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Seated Cable Row (neutral grip) x12
Glute Bridge x15 (2 sec hold)
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Rowing Machine x8 min easy pace
Side Plank x20 sec/side

🟥 SQUATTING AND PULLING – Week 1 + 3

Block 1 – Mobility Prep
Banded Terminal Knee Extension x15/leg
Mini Band Lateral Walk x12/side
Scap Push-Up x12
1 Set

Block 2 – Core & Glute Activation
Glute Bridge x15
Pallof Press x10/side
1-2 Sets

Block 3 – Primary Strength
Box Squat (high box) x12
TRX Row x12
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Neutral Grip Lat Pulldown x12
Spanish Squat Hold x20-30 sec
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
SkiErg x8 min easy pace
TRX Hamstring Curl x10

🟥 SQUATTING AND PULLING – Week 2 + 4

Block 1 – Mobility Prep
Banded Terminal Knee Extension x15/leg
Mini Band Lateral Walk x12/side
Band Pull-Apart x15
1 Set

Block 2 – Core & Glute Activation
Glute Bridge x15
Bird Dog x10/side
1-2 Sets

Block 3 – Primary Strength
Goblet Box Squat x12
Seated Cable Row x12
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Chest Supported DB Row x12
Spanish Squat Hold x20-30 sec
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Airbike x8 min easy pace
SB Hamstring Curl x10

🟦 THRUSTING AND OVERHEAD PRESSING – Week 1 + 3

Block 1 – Mobility Prep
Wall Slides x12
Band External Rotation x15/side
Cat-Cow x10
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Dead Bug x10/side
1-2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust x12
Landmine Press x10/side
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Face Pull x15
Glute Bridge March x10/side
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Rowing Machine x8 min easy pace
Pallof Press x10/side

🟦 THRUSTING AND OVERHEAD PRESSING – Week 2 + 4

Block 1 – Mobility Prep
Wall Slides x12
Band External Rotation x15/side
Dowel Pendulums x10/side
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Bird Dog x10/side
1-2 Sets

Block 3 – Primary Strength
DB Hip Thrust x12
Scaption Raise x12
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Face Pull x15
Cook Hip Lift x12
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
SkiErg x8 min easy pace
Side Plank x20 sec/side

PHASE 2 – STRENGTH & CONTROL (Weeks 5-8)
Focus: progressive loading, moderate reps, tempo 3-1-1

🟩 HINGING AND PRESSING – Week 1 + 3

Block 1 – Mobility Prep
Scarecrows x12
Wall Slides x12
Band Pull-Apart x15
1 Set

Block 2 – Core & Glute Activation
Glute Bridge x15
Pallof Press x10/side
2 Sets

Block 3 – Primary Strength
Hex Bar RDL x10
Neutral Grip DB Bench Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
TRX Chest Supported Row x10
Barbell Hip Thrust x10
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Airbike x10 min moderate pace
Dead Bug x10/side

🟩 HINGING AND PRESSING – Week 2 + 4

Block 1 – Mobility Prep
DB Pendulums x10/side
Wall Slides x12
Band External Rotation x15/side
1 Set

Block 2 – Core & Glute Activation
Glute Bridge x15
Bird Dog x10/side
2 Sets

Block 3 – Primary Strength
Hex Bar RDL x10
Landmine Press x8/side
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Seated Cable Row x10
Barbell Hip Thrust x10
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Rowing Machine x10 min moderate pace
Side Plank x25 sec/side

🟥 SQUATTING AND PULLING – Week 1 + 3

Block 1 – Mobility Prep
Banded Terminal Knee Extension x15/leg
Mini Band Lateral Walk x12/side
Scap Push-Up x12
1 Set

Block 2 – Core & Glute Activation
Glute Bridge x15
Pallof Press x10/side
2 Sets

Block 3 – Primary Strength
Box Squat (medium box) x10
TRX Row x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Neutral Grip Lat Pulldown x10
Slow Eccentric Knee Extension x10
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
SkiErg x10 min moderate pace
TRX Hamstring Curl x12

🟥 SQUATTING AND PULLING – Week 2 + 4

Block 1 – Mobility Prep
Banded Terminal Knee Extension x15/leg
Mini Band Lateral Walk x12/side
Band Pull-Apart x15
1 Set

Block 2 – Core & Glute Activation
Glute Bridge x15
Bird Dog x10/side
2 Sets

Block 3 – Primary Strength
Goblet Box Squat x10
Seated Cable Row x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Chest Supported DB Row x10
Slow Eccentric Knee Extension x10
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Airbike x10 min moderate pace
SB Hamstring Curl x12

🟦 THRUSTING AND OVERHEAD PRESSING – Week 1 + 3

Block 1 – Mobility Prep
Wall Slides x12
Band External Rotation x15/side
Cat-Cow x10
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Dead Bug x10/side
2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust x10
Landmine Press x8/side
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Face Pull x15
Glute Bridge March x10/side
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Rowing Machine x10 min moderate pace
Pallof Press x10/side

🟦 THRUSTING AND OVERHEAD PRESSING – Week 2 + 4

Block 1 – Mobility Prep
Wall Slides x12
Band External Rotation x15/side
Dowel Pendulums x10/side
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Bird Dog x10/side
2 Sets

Block 3 – Primary Strength
DB Hip Thrust x10
Scaption Raise x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Face Pull x15
Cook Hip Lift x12
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
SkiErg x10 min moderate pace
Side Plank x25 sec/side

PHASE 3 – INTEGRATION & RESILIENCE (Weeks 9-12)
Focus: functional strength, integrated stability, tempo 2-1-1

🟩 HINGING AND PRESSING – Week 1 + 3

Block 1 – Mobility Prep
Scarecrows x15
Wall Slides x12
Band Pull-Apart x15
1 Set

Block 2 – Core & Glute Activation
Glute Bridge March x12/side
Pallof Press x12/side
2 Sets

Block 3 – Primary Strength
Hex Bar RDL x8
Neutral Grip DB Bench Press x8
1:00 rest – 4 Sets

Block 4 – Secondary Strength
TRX Chest Supported Row x10
Barbell Hip Thrust x8
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Airbike x10 min intervals (1 min on/1 min off)
Dead Bug x12/side

🟩 HINGING AND PRESSING – Week 2 + 4

Block 1 – Mobility Prep
DB Pendulums x12/side
Wall Slides x12
Band External Rotation x15/side
1 Set

Block 2 – Core & Glute Activation
Glute Bridge March x12/side
Bird Dog x12/side
2 Sets

Block 3 – Primary Strength
Hex Bar RDL x8
Landmine Press x8/side
1:00 rest – 4 Sets

Block 4 – Secondary Strength
Seated Cable Row x8
Barbell Hip Thrust x8
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Rowing Machine x10 min intervals (1 min on/1 min off)
Side Plank x30 sec/side

🟥 SQUATTING AND PULLING – Week 1 + 3

Block 1 – Mobility Prep
Banded Terminal Knee Extension x15/leg
Mini Band Lateral Walk x12/side
Scap Push-Up x15
1 Set

Block 2 – Core & Glute Activation
Glute Bridge March x12/side
Pallof Press x12/side
2 Sets

Block 3 – Primary Strength
Box Squat (medium box) x8
TRX Row x10
1:00 rest – 4 Sets

Block 4 – Secondary Strength
Neutral Grip Lat Pulldown x8
Step-Up to Balance (low box) x8/leg
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
SkiErg x10 min intervals (1 min on/1 min off)
TRX Hamstring Curl x12

🟥 SQUATTING AND PULLING – Week 2 + 4

Block 1 – Mobility Prep
Banded Terminal Knee Extension x15/leg
Mini Band Lateral Walk x12/side
Band Pull-Apart x15
1 Set

Block 2 – Core & Glute Activation
Glute Bridge March x12/side
Bird Dog x12/side
2 Sets

Block 3 – Primary Strength
Goblet Box Squat x8
Seated Cable Row x8
1:00 rest – 4 Sets

Block 4 – Secondary Strength
Chest Supported DB Row x8
Step-Up to Balance (low box) x8/leg
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Airbike x10 min intervals (1 min on/1 min off)
SB Hamstring Curl x12

🟦 THRUSTING AND OVERHEAD PRESSING – Week 1 + 3

Block 1 – Mobility Prep
Wall Slides x12
Band External Rotation x15/side
Cat-Cow x10
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Dead Bug x12/side
2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust x8
Landmine Press x8/side
1:00 rest – 4 Sets

Block 4 – Secondary Strength
Face Pull x15
Glute Bridge March x12/side
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
Rowing Machine x10 min intervals (1 min on/1 min off)
Pallof Press x12/side

🟦 THRUSTING AND OVERHEAD PRESSING – Week 2 + 4

Block 1 – Mobility Prep
Wall Slides x12
Band External Rotation x15/side
Dowel Pendulums x12/side
1 Set

Block 2 – Core & Glute Activation
Cook Hip Lift x12
Bird Dog x12/side
2 Sets

Block 3 – Primary Strength
DB Hip Thrust x8
Scaption Raise x8
1:00 rest – 4 Sets

Block 4 – Secondary Strength
Face Pull x15
Cook Hip Lift x12
1:00 rest – 3 Sets

Block 5 – Accessory/Finisher
SkiErg x10 min intervals (1 min on/1 min off)
Side Plank x30 sec/side