Elizabeth Janssen

BLOCK E
🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + Thoracic Spine Rotations x5 each
1 Set

Block 2 – Core + Glute Activation
Dumbbell Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
light DB Romanian Deadlift x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Dumbbell or Barbell Romanian Deadlift x10
Standing Cable or Band Kickback x12/12
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press + Row)
Dumbbell Chest Press (Neutral Grip) x10
Chest-Supported Row x10
30s or rest as needed – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band or Dowel Flossing x10
Deep Squat Hold (Weighted Option) x30–40s
1 Set

Block 2 – Primary Strength (Squat + Pull)
Barbell Front Squat or Goblet Squat x8–10
Half-Kneeling Cable or Band Single-Arm Lat Pulldown x10/10
1:00 or rest as needed – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
TRX Row (Feet-Elevated Option) x10
Dumbbell Split Squat or Bulgarian Split Squat x10/10
1:00 or rest as needed – 3 Sets

Block 4 – Accessory / Power Development
Band Pull Complex (Pronation + Supination + External Rotation) x8/8/8
Dumbbell Speed Box Squat x10–12
1:00 or rest as needed – 3 Sets

Gunshow (Optional)

🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Mini-Band Clamshells x10/10
Hip Thrust Isometric Hold (5s x 5)
1 Set

Block 2 – Glute + Lunge Strength
Barbell Hip Thrust x10
Dumbbell Alternating Reverse Lunge x10/10
1:00 or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Row)
Half-Kneeling Dumbbell Arnold Press x10/10
TRX High Row or Face Pull x10
1:00 or rest as needed – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
Dumbbell Glute Bridge Isometric Hold 40–60s
Dumbbell Single-Arm Z Press x10/10
1:00 or rest as needed – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Camel x10
World’s Greatest Stretch with Rotation x5/5
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridge + March x10/10
Barbell Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Core)
Barbell Deadlift x8–10
Side Plank Isometric Hold (Clamshell Option) x10/10
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Dumbbell Floor Press x10
Seated Band or Cable Pulldown x10
30s or rest as needed – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
90/90 Hip Switch with Reach x5/5
Cat + Cow to Downward Dog x5
Heels-Elevated Bodyweight Squat x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Barbell Back Squat or Dumbbell Front Rack Squat x8–10
Half-Kneeling Single-Arm Lat Prayer x10/10
1:00 or rest as needed – 3 Sets

Block 3 – Secondary Strength (Row + Step-Up)
TRX Inverted Row x10
Dumbbell Step-Up (Controlled Eccentric) x10/10
1:00 or rest as needed – 3 Sets

Block 4 – Accessory / Power Development
Dumbbell Rear Delt Fly (Incline or Standing) x12
Banded Speed Squat or Squat Jump x10–12
1:00 or rest as needed – 3 Sets

Gunshow (Optional)

🟧 THRUSTS AND OVERHEAD PRESS
Week 2 + 4

Block 1 – Activation + Mobility
Prone Angels (on Bench) x10
Glute Bridge + Frog Pumps x12/12
Barbell Hip Thrust Warm-Up x5
1 Set

Block 2 – Primary Strength (Glute + Lunge Focus)
Dumbbell Hip Thrust (2s Isometric at Top) x10
Dumbbell Lateral Lunge Isometric Hold 15s/15s
1:00 or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Standing Dumbbell Shoulder Press (Alternating) x10/10
TRX Reverse Fly x10
1:00 or rest as needed – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Dumbbell Glute Bridge x12
Dumbbell or Kettlebell Romanian Deadlift x12
Dumbbell Push Press x12
1:00 or rest as needed – 3 Sets

Gunshow (Optional)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Standing DB Shoulder Press (Alternating) x10/10
TRX Reverse Fly x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB Glute Bridge x12
DB or KB RDL x12
DB Push Press x12
1:00 rest – 3 Sets