Don McCoid

BLOCK - A

HINGING AND PRESSING
Week 1 +3

Cat + Cow 10
Side Lying Foam Roller T - Rotations 10/10
1 Set


Deadbugs 10/10
Banded Glute Bridge 20
Dowel RDL Warm up 10
1-2 Sets

DB/ BB RDL 10
DB Chest Press on bench ( Wide) 10
1:00m rest - 3 sets


DB Glute Bridge 12
SA Band/ Cable Pull down ( narrow) 10/10
1:00m - 3 sets


BB Push up 10
SB Hamstring Curl 10/ Elevated Glute Bridge 10
30s rest - 3 sets

Anaerobic Push


SQUATTING AND PULLING
Week 1 +3

scarecrows + Angels 10/10
Hip CARS + swings 10/10
Rack Supported Deep squat 10
Split Squat 5.5
1 Set

Birdogs w/ 2s ISO every rep 10/10
Banded Clamshells 12/12
1- 2 Sets


DB Goblet Squat 10 ( HE option)
SA DB Row off bench 10/10
1:00m ret - 3 sets


Split Squat 8/8 ( Rack supported option)
TRX Row ( Pro) 10
Band Pull Aparts ( Pro + Sup ext rotation) 8/8/8
1:00m rest - 3 sets


Split Squat ISO 15s/ 15s
Low plank ( max hold)
1:00m rest - 3 sets


THRUSTING AND OH PRESSING
Week 1+3


TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set


Banded Deadbugs 10/10
Banded Clamshells 10/10
Hip Thrust Warm up 10
1 Set


DB/ BB Hip Thrust w/ 3s ISO every rep 10
Seated Band / Cable Pull down ( narrow) 10
1:00 rest - 3 set

DB Push Press 10
HK SA Band Pull down 10/10
1:00 rest - 3 sets

TRX supported / DB Lateral Lunge 10/10
Banded Crab walks 12/12
Banded shoulder drivers 30s
1:00m rest - 3 sets

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PROGRAM; SS1 ( No floor)


DAY - 1

Wall Angels 10
Standing T - Rotations 10/10X
Rack Supported hip CARS 10/10
1 Set


Seated BW Leg Extension, SL 1X20X
Split Squat, FFE 8-12
TRX Row, neutral grip 12/12
1-2 Sets


Single Leg RDL 10
Incline Bench lean-in DB lat raises 10X
1:00 rest - 2-3 Sets


TRX /Box Sit - Stand Squat 10X
DB External rotations on knee 10X
1:00 rest - 2-3 Sets


Bicep curls 3x12
Band Tricep Extensions 3x12


DAY - 2

Dowel/ Band Flossing 10
Standing T - Rotations 10/10
Hip CARS + Hip Circles 5/5/5/5
1 Set


35º Incline DB Press - progress with angle 10/10
Side Step Ups 10/10
3 Sets


Foam Roller/ Dowel/ DB RDL 10
TRX Pec Flys 10/10
1:00m rest - 2-3 Sets


TRX / Sit - Stand / Goblet Squat 10
DB Row ( bench) 10/10
1:00m rest - 3 Sets


Paloff Press 12/12
Banded Crab walk 12/12
30s rest - 2-3 sets

DAY - 3

10 Minutes Steady State Warm up
Treadmill

Mobility Warm up

Wall Angels 10
Wall T - rotations 10/10
Hip CARS + Hip Swings 5/5/5/5
1-2 Sets

Airbike - 60 Calories Steady State

DB Farners Carry - 1 min
Banded Crab walk 12/12
Band/ Cable Paloff Press w/ Rotation 10/10
2-3 Sets


Rowing - 1500m Rowing