Deb Fowler

BLOCK - A


🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

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

Block 3 – Primary Strength (Hinge + Core)
DB or BB RDL x10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
Single-Arm Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning
BB Scap Push-Ups x10
Crab Walk Countdown x6 → 1
2–3 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Single-Arm Elbow-Supported DB Row x10
Y-T-W Scap Pumps (Bench) x10/10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Carry
TRX Row (Supinated) x10
DB Farmers March x10/10
BB Mountain Climber ISO 15 s / 15 s
30 s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Bridge or Hip Thrust x10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
TRX or DB Lateral Lunge x10/10
Banded Step-Outs 30 s / 30 s
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Single-Arm Band External Rotation x10/10
1:00 rest – 3 Sets

🟨 CARDIO + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Wall Scarecrows + Angels x10/10
Wall T-Rotations x10/10
Hip CARS + Hip Swings x10/10
1 Set

Block 2 – Conditioning (25-Minute AMRAP)
20 Cal Airbike
20 DB Farmers March
10/10 Downward Band Chops
20/20 Banded Crab Walks
200 m Row

Block 3 – Cool-Down / Stretch
Lying Banded Hamstring Stretch 30 s / 30 s





🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30 s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Balance)
Staggered or Rack-Supported Single-Leg RDL x10/10
Banded Toe Taps “Around the World” x5/5
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Single-Arm Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Swiss Ball Hamstring Curl x10
DB Pec Fly from Deadbug Position x10
2–3 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge (5 s ISO) x10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Split Squat (Rack Assisted) x10/10
TRX Row (Pronated) x10
Single-Leg Banded TKE x20/20
1 Set

Block 4 – Accessory / Core + Stability
Single-Leg Calf Raise x20/20
Wall Sit 20–30 s or Ball Squat on Wall x10
Paloff Step-Outs x10/10
30 s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Core)
Staggered DB Bridge or Hip Thrust x10/10
Side Plank 15 s / 15 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
TRX or DB Reverse Lunge x10/10
Single-Arm DB Push Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Shoulder + Glutes
Banded Crab Walks x12/12
Side-Lying Single-Arm DB External Rotation x10/10
1:00 rest – 3 Sets

🟨 CARDIO + CORE
(Week 2 + 4)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Cat + Cow x10
Side-Lying Foam Roller T-Rotations x10/10
1 Set

Block 2 – Steady-State Cardio Work
7 Minutes Steady-State Biking (Any Bike)
10 Minutes Rowing – Goal: 1500 m

Block 3 – Core AMRAP (5 Minutes)
Paloff Step-Outs x6/6
BB or Bench Mountain Climbers x10/10
DB or KB Lateral Bends x10/10
Work continuously for 5 minutes – rest only as needed.

Block 4 – Cooldown / Stretch
Full-Body Mobility or Gentle Stretch
Focus: Hips, Hamstrings, Shoulders