Diana Lyons

PHASE 1 – FOUNDATION (Weeks 1–4)

🟦 UPPER A – HORIZONTAL FOCUS

Block 1 – Mobility + Activation (1 Set)
Band Pull Apart ×20
Scap Push-Up ×12
Band External Rotation ×15/side

Block 2 – Primary Push + Pull (3 Sets)
DB Bench Press ×10
Chest Supported DB Row ×10
Rest 60 sec

Block 3 – Horizontal Strength (3 Sets)
Incline DB Press ×10
Seated Cable Row ×12
Rest 60 sec

Block 4 – Shoulder Stability (3 Sets)
Face Pull ×15
DB Lateral Raise ×12
Rest 45 sec

Block 5 – Arms (3 Sets)
Cable Curl ×12
Rope Tri extension ×12

🟩 LOWER A – QUAD FOCUS

Block 1 – Activation (1 Set)
Banded Terminal Knee Extension ×20
TRX Assisted Squat ×12
Mini Band Lateral Walk ×15/side
Tibialis Raise ×15

Block 2 – Quad Strength (3 Sets)
Spanish Squat Hold – 30–45 sec
Knee Extension Isometric Hold ×20 sec/leg
Rest 60 sec

Block 3 – Primary Strength (3 Sets)
High Box Squat ×10
Poliquin Step-Up ×8/leg
Rest 60 sec

Block 4 – Single Leg Control (3 Sets)
Supported Step Down ×8/leg
TRX Assisted Single Leg Squat ×8/leg
Rest 45 sec

Block 5 – Lower Leg Capacity (2 Sets)
Standing Calf Raise ×15
Tibialis Raise ×15

🟦 UPPER B – VERTICAL FOCUS

Block 1 – Mobility + Activation (1 Set)
Wall Slides ×12
Band Straight Arm Pulldown ×15
Band External Rotation ×15

Block 2 – Vertical Pull (3 Sets)
Neutral Grip Lat Pulldown ×10
Single Arm Cable Row ×10
Rest 60 sec

Block 3 – Press + Upper Back (3 Sets)
Seated DB Shoulder Press ×10
Rear Delt Fly ×15
Rest 60 sec

Block 4 – Shoulder Strength (3 Sets)
Face Pull ×15
Cable Y Raise ×12
Rest 60 sec

Block 5 – Arms (3 Sets)
Hammer Curl ×12
Overhead Rope Extension ×12

🟩 LOWER B – HINGE FOCUS

Block 1 – Activation (1 Set)
Banded Terminal Knee Extension ×20
Monster Walk ×15
Glute Bridge ×15
Standing Calf Raise ×20

Block 2 – Posterior Chain (3 Sets)
Romanian Deadlift ×10
Single Leg Hip Bridge ×10/leg
Rest 60 sec

Block 3 – Stability (3 Sets)
Low Box Step-Up ×10
Supported Single Leg RDL ×8
Rest 60 sec

Block 4 – Core + Hip Stability (3 Sets)
Cable Pallof Press ×12
Side Plank ×30 sec

Rest 45 sec

Block 5 – Lower Leg (2 Sets)
Tibialis Raise ×15
Single Leg Calf Raise ×12

PHASE 2 – STRENGTH & CONTROL (Weeks 5–8)


🟦 UPPER A

Block 1
Band Pull Apart ×20
Scap Push-Up ×15
External Rotation ×15

Block 2 (4 Sets)
Barbell Bench Press ×8
Chest Supported Row ×8

Block 3 (3 Sets)
Incline DB Press ×10
Seated Cable Row ×10

Block 4 (3 Sets)
Face Pull ×15
DB Lateral Raise ×15

Block 5 (3 Sets)
EZ Bar Curl ×10
Rope Pressdown ×10

🟩 LOWER A

Block 1
Banded TKE ×20
TRX Squat ×10
Monster Walk ×15
Tibialis Raise ×15

Block 2 (4 Sets)
Box Squat ×8
Slow Eccentric Knee Extension ×10
60 sec Rest

Block 3
Loaded Poliquin Step-Up ×10
Step Down ×8

Block 4
Front Foot Elevated Split Squat (short ROM) ×8
TRX Single Leg Squat ×8

Block 5
Standing Calf Raise ×15
Tibialis Raise ×15

🟦 UPPER B
Block 1
Wall Slides ×15
Straight Arm Pulldown ×15
External Rotation ×15

Block 2 (4 Sets)
Assisted Pull-Up or Lat Pulldown ×8
Single Arm Cable Row ×8

Block 3
Seated DB Shoulder Press ×8
Rear Delt Fly ×15

Block 4
Face Pull ×15
Cable Y Raise ×12

Block 5
Hammer Curl ×10
Overhead Rope Extension ×10

🟩 LOWER B
Block 1
Monster Walk ×15
TKE ×20
Single Leg Glute Bridge ×10
Standing Calf Raise ×20

Block 2 (4 Sets)
Romanian Deadlift ×8
Barbell Hip Thrust ×10

Block 3
Medium Box Step-Up ×10
Single Leg Romanian Deadlift ×8

Block 4
Cable Pallof Press ×12
Dead Bug ×10

Block 5
Single Leg Calf Raise ×12
Tibialis Raise ×15

PHASE 3 – PERFORMANCE & RESILIENCE (Weeks 9–12)

🟦 UPPER A

Block 1
Band Pull Apart ×20
Scap Push-Up ×15
External Rotation ×15

Block 2 (4 Sets)
Barbell Bench Press ×6
Chest Supported Row ×6

Block 3
Incline DB Press ×8
Seated Cable Row ×8

Block 4
Face Pull ×15
Lateral Raise ×15

Block 5
EZ Curl ×10
Rope Pressdown ×10

🟩 LOWER A

Block 1
Banded TKE ×20
TRX Squat ×10
Monster Walk ×15
Tibialis Raise ×15

Block 2 (4 Sets)
Barbell Box Squat ×6
Terminal Knee Extension ×8
60 sec Rest

Block 3 (4 Sets)
Loaded Poliquin Step-Up ×8
Slow Step Down (4-second lowering) ×8

Block 4
Step-Up to Knee Drive ×8
Goblet Box Squat ×10

Block 5
Single Leg Calf Raise ×15
Tibialis Raise ×15

🟦 UPPER B

Block 1
Wall Slides ×15
Straight Arm Pulldown ×15
External Rotation ×15

Block 2 (4 Sets)
Weighted Pull-Up or Heavy Lat Pulldown ×6–8
Single Arm Cable Row ×8

Block 3
Seated DB Shoulder Press ×8
Rear Delt Fly ×15

Block 4
Face Pull ×15
Cable Y Raise ×15

Block 5
Hammer Curl ×10
Overhead Rope Extension ×10

🟩 LOWER B

Block 1
Monster Walk ×15
TKE ×20
Standing Calf Raise ×20
Tibialis Raise ×15

Block 2 (4 Sets)
Romanian Deadlift ×6
Heavy Barbell Hip Thrust ×8

Block 3 (4 Sets)
Single Leg Romanian Deadlift ×8
Forward Step Down ×10

Block 4
Step-Up to Balance ×8
Cable Pallof Press ×12

Block 5
Suitcase Carry ×30–40 m
Single Leg Calf Raise ×15