Denise Duchene

BLOCK A – STRENGTH EMPHASIS
WEEK 1 + 3


🟧 DAY 1 – HINGING & PRESSING


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

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

Block 3 – Primary Strength
Deadlift x6–8
Single-Leg RDL x8/8
90s Rest – 4 Sets

Block 4 – Secondary Strength
DB Chest Press (Wide Grip) x6–8
DB bench bent over row x10
60–90s Rest – 3 Sets


Block 5 – Core Finisher
Suitcase Carry x30–40m/side
Side plank hip dip x10/10
2–3 Sets



🟧 DAY 2 – SQUATTING & PULLING


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

Block 2 – Primary Strength
Goblet or BB Back Squat (3-Second ISO Each Rep) x6–8
Chin-Ups (Band Assist if Needed) xAMRAP
90s Rest – 4 Sets

Block 3 – Secondary Strength
DB or BB Split Squat x8/8
Single-Arm TRX Row w/ Rotation x8/8
60–90s Rest – 3 Sets

Block 4 – Accessory Strength
DB Step-Ups x10/10
Chest-Supported DB Row x10
60s Rest – 3 Sets

Block 5 – Arm Finisher
DB Hammer Curl x12
Band Face Pull x15
DB Skull Crusher x12
3 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
1 Set

Block 2 – Primary Strength
DB or BB Hip Thrust x6–8
Banded Staggered RDL x8/8
90s Rest – 4 Sets

Block 3 – Secondary Strength
DB or BB Push Press x6–8
Lateral Lunge x8/8
60–90s Rest – 3 Sets

Block 4 – Upper Back Strength
BB Row (Supinated Grip) x8
Seated Band Pulldown x12
60s Rest – 3 Sets

Block 5 – Glute Finisher
Frog Pumps x20
Banded Fire Hydrants x15/15
Single-Leg Hip Thrust x10/10
2–3 Sets




WEEK 2 + 4
🟧 DAY 1 – HINGING & PRESSING


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 Bridge x10/10
Double-Leg Bridge x10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength
DB or BB RDL x6–8
DB Alternating Reverse Lunge x8/8
90s Rest – 4 Sets

Block 4 – Secondary Strength
Single-Arm DB Chest Press on Swiss Ball x6/6
Seated Band Pulldown x10
60–90s Rest – 3 Sets

Block 5 – Accessory Strength
Incline DB Press x10
Single-Arm DB Row x10/10
60s Rest – 3 Sets





🟧 DAY 2 – SQUATTING & PULLING


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
Bulgarian Split Squat x6–8/side
Pull-Ups (Band Assist if Needed) xAMRAP
90s Rest – 4 Sets

Block 3 – Secondary Strength
Heels-Elevated Goblet Squat x10
Single-Arm Band or Cable Row from Split Squat ISO x10/10
60–90s Rest – 3 Sets

Block 4 – Accessory Strength
DB Alternating Forward Lunge x10/10
DB Plank Rows x10/10
Tib Raises x20
60s Rest – 3 Sets

Block 5 – Arm Finisher
Alternating DB Curl x12
DB Lateral Raise x12
Band Tricep Pressdown x15
3 Sets



🟧 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
DB or BB Staggered Hip Thrust x8/8
DB Plank Rows x8/8
90s Rest – 4 Sets

Block 3 – Secondary Strength
Lateral Lunge x8/8
BB Row (Supinated Grip) x8
60–90s Rest – 3 Sets

Block 4 – Power + Press Work
Single-Arm DB Push Press x8/8
Seated Band Pulldown (Controlled Tempo) x12
60s Rest – 3 Sets

Block 5 – Posterior Chain Finisher
Frog Pumps x20
Banded Clamshells x15/15
Back Extension or Superman Hold x15
2–3 Sets