David Chartrand

BLOCK B-

🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Prone Angels + Cat-Cow x10/10
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Frog Pumps + Glute Bridge x12/12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Thrust)
DB or BB RDL x10
Single-Leg Staggered Hip Thrust x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Incline Press (Wide Grip) x10
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded KB Swings (Band on Rack + Hips) 40s
Hamstring Walkouts 40s
Push-Ups (3s Eccentric) 40s
1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip CARS + Circles x10/10 (Both Directions)
Rack-Supported Deep Squat Hold 30s–1min
Lunge Complex x3/3
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet or BB Back Squat x10
Split-Stance SA DB Row (Bench Supported) x10/10
DB Glute Bridge ISO Hold 40s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Pull)
Bulgarian Split Squat (BSS) x8/8
Banded-Assisted Pull-Ups x6–8
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability Circuit
DB Forward–Reverse Lunge x8/8
Band Pull Complex (Pro + Sup + External Rotations) x8/8/8
Low Plank (Weighted Option) – Max Hold
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T. + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Cat + Cow x10
Groin Rockers + T-Rotation x10/10
Banded Deadbugs x10/10
Single-Leg / Double Glute Bridge x10/10/10
1 Set

Block 2 – HIIT Circuit 1
300m Row Sprint
DB or BB RDL 40s
DB or BB Push Press 40s
1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2
DB (Front Load) Reverse Lunges 40s
DB Alternating Bent Row 40s
DB Plank Pull-Throughs 40s
1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)
10 Leg Raises
10 Reverse Crunches
10/10 Plank Ups
Work continuously for 5 minutes — rest only as needed.


🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Child’s Pose Walks x5/5
Lying Knee-to-Chest Stretch w/ Rotation x6/6
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Deadlift Warm-Up (Trap Bar or BB) x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift (Trap Bar or BB) x10
DB Push Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Glute + Hinge Focus)
DB Bridge or Hip Thrust x10
DB Single-Leg RDL (Rack Supported Option) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Upper Body Integration
Push-Ups x10
Single-Leg Hamstring Curl x10/10
Double Band Pec Fly x12
1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Prone Angels x10 + Scap Pumps (YTW) x10 at Each
Hip 90/90s w/ Forward Fold x6/6
Single-Leg Step-Up x5/5
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Unilateral + Pull)
DB Single-Leg Step-Up x8/8
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Vertical Pull)
Goblet or BB Back Squat (3s ISO Each Rep) x10
Kneeling Single-Arm Lat Prayer x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Power
Plate Reverse Lunge w/ Rotation x10/10
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
Speed Squat x12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T. + CORE
(Week 2 + 4)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Standing Shoulder CARS x5/5
Standing Hip CARS x5/5 + Circles x5/5
Paloff Press x10/10
Banded Crab Walks x12/12
1 Set

Block 2 – HIIT Circuit 1
Goblet or BB Back Squat 40s
Walk-Out Push-Ups x10
20-Cal Airbike
1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2
TRX Row (Supinated Grip) 40s
KB Swings 40s
KB Upright Row 40s
1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)
10 KB Drags (10/10)
10 Kneeling KB Halos (10/10)
20 Bicycle Crunches (20/20)
Work continuously for 5 minutes — rest only as needed.












BLOCK - A


🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Angels x10
Single-Leg Hip Airplanes x6/6
World’s Greatest Stretch x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Single-Leg + Double Bridge x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlifts x8
Banded Staggered Single-Leg RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Chest Press (wide) x6–8
Single-Arm Banded Pec Fly (from Hinged Position) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded KB Swings (Band on KB) 30s
Push-Ups 30s
DB or KB Russian Twists 30s
30s rest – 3 Sets

Anaerobic Push 20s Work / 40s rest X4 ( 4 min)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
TRX Scap Pulls x10
TRX Row w/ 3s ISO Hold x8
Goblet or Back Squat Warm-Up x8
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet or BB Back Squat (3s ISO each rep) x8
Lat pulldowns – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Rotation)
DB or BB Split Squat x8/8
Single-Arm TRX Row w/ Rotation x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Conditioning Circuit
TRX Reverse Lunge or Split Jumps 30s
TRX Row + Bicep Curl Combo 30s
TRX Fallouts 30s
1:00 rest – 3 Sets

Block 5 – Finisher
20-Cal Airbike Sprint
Max Low Plank Hold (Weighted Option)
1–2 Sets

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Thrust x5/5
Banded Fire Hydrants + Donkey Kicks x10/10
Hip Thrust Warm-Up x10
Lateral Lunge x6/6
1 Set

Block 2 – Primary Strength (Thrust + Hinge)
DB or BB Hip Thrust x6–8
Banded Staggered RDL x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB or BB Push Press x6–8
Deficit Lateral Lunge x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
Staggered KB Swing x10/10
KB Upright Row x10
1:00 rest – 3 Sets

Block 5 – Glute Finisher
Frog Pumps x20
Banded Fire Hydrants + Donkey Kicks x10/10
No Rest – 2–3 Sets

🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Supine Knee-to-Chest Stretch w/ Rotation x6/6
Push-Up to Pike x6
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x10/10
Single-Leg + Double Bridge x10/10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Lunge)
DB or BB RDL x6–8
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Single-Arm DB Chest Press on Swiss Ball x6/6
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
KB Clean to Goblet Squat 30s
KB Drags 30s
Deadbug or Hollow Hold 30s
30s rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Rack Scarecrows + Angels x10/10
Hanging or TRX Scap Pulls x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Split + Pull)
Bulgarian Split Squat x6–8
Pull-Ups (Banded Assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Row)
Heels-Elevated Goblet Squat x10
Single-Arm Band or Cable Row from Split Squat ISO x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Core Work
DB Alternating Forward Lunge x10/10
DB Plank Rows x10/10
Tib Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
JV Squats - 10-1 reps

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Child’s Pose Walks x5/5
Hip 90/90s w/ Bridge x5/5
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust + Row)
DB or BB Staggered Hip Thrust x8/8
DB Plank Rows x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Lunge + Pull)
Deficit Lateral Lunge x8/8
BB Row (Supinated Grip) x8
1:00 rest – 3 Sets

Block 4 – Power + Press Work
Single-Arm DB Push Press x8/8
Seated Band Pulldown (Speed Focus) x20
1:00 rest – 3 Sets

Block 5 – Finisher / Conditioning
20-Cal Airbike
Crab Walk Countdown (10–1 Reps)
2–3 Sets
-----------------------------------

Phase III
DAY 1

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10

A1. DB Split Squat 3 x 8-10 , 3030 Tempo 10
A2. DB B/O Row, neutral 3 x 8-10 , 3010 Tempo 10
A3. DB Push Press 3 x 8-10 , 3010 Tempo 90

B1. Zercher RDL, to dead-stop 3 x 8-10 , 30X0 Tempo 10
B2. Seated DB OH Press 3 x 8-10 , 4010 Tempo 10
B3. TRX Row, supinated 3 x 8-10 , 4010 Tempo 90


DAY 2

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10

A1. Deadlift 4 x 6-8 , 30X0 Tempo 10
A2. DB Bicep Curl, standing 4 x 6-8 , 30X0 Tempo 10
A3. DB Push Press 3 x 8-10 , 30X0 Tempo 90

B1. SB Ham Curls 3 x 6-8 , 50X0 Tempo 10
B2. Lying Triceps DB Extension 3 x 6-8 , 4010 Tempo 10
B3. Russian Twist 3 x 8-10 , 4010 Tempo 90

DAY 3

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10

A1. Hack Squat, heels elevated 3 x 25,20,15 , 20X0 Tempo 10
A2. DB Lat Raises 3 x 25,20,15 , 20X0 Tempo 10
A3. DB RDL 3 x 25,20,15 , 20X0 Tempo 90

B1. Pushups (incline option) 3 x 25,20,15 , 20X0 Tempo 10
B2. TRX Jacknife 3 x 25,20,15 , 20X0 Tempo 10
B3. 1 Arm Cobra 3 x 25,20,15 , 20X0 Tempo 90

------------------------------------------------------------------

WEEK 1-2
DAY 1

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


DAY 2


Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A1. DB Suitcase Squat 3 x 10-12 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 3 x 10-12 , 30X0 Tempo 60

B1. BB/Dowel Good Morning 3 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 3 x 10-12 , 4010 Tempo 60

C1. Lying DB External Rotations, incline 2 x 10-12 , 4010 Tempo 60
C2. Garhammer Raise, flat 3 x 12-15 , 3010 Tempo 60

-----------------------

DAY 1
Week 1-2

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


A. Split Squat FFE 2 x 8-10 , 3030 Tempo, 60
B. 1 Arm DB B/O Row pron. 2 x 10-12 , 3010 Tempo, 60
C. SW Back Extention 2 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 2 x 12-15 , 3011 Tempo, 60
E TRX Pendulum Squat 2 x 20 , 3010 Tempo, 60
F. Trap 3 2 x 10-12 , 4010 Tempo, 60


DAY 2
Week 1 -2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A. Clean Grip Romanian Deadlift 2 x 12-15 , 3010 Tempo 60
B. DB L-Lat Raise 2 x 8-12 , 30X0 Tempo 60
C. TRX Hamstring Curl 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 2 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60

DAY 1
Weeks 3-4

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


A. Split Squat FFE 3 x 10-12 , 3030 Tempo, 60
B. TRX Row neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 3 x 10-12 , 3011 Tempo, 60
E TRX Pendulum Squat 3 x 20 , 3010 Tempo, 60
F. Trap 3 3 x 10-12 , 4010 Tempo, 60


DAY 2
Week 3-4

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. DB L-Lat Raise 3 x 10-12 , 30X0 Tempo 60
C. SB Hamstring Curl 3 x 6-8 , 3010 Tempo 60
D. TRX Row pronated grip 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 3 x 10-12 , 4010 Tempo 60
F. Goblet Squat 2X12 , 3010 Tempo 60