F3-BLK C

🟧 DAY 1 – HINGING & PRESSING
Week 1 + 3

Block 1 – Mobility Prep

Standing Hinged T-Rotations x6/6
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation

DB Deadbugs x12/12
Banded Clamshells x12/12
Banded Glute Bridge ISO Hold x40 sec
RDL Warm-Up x6
1 Set

Block 3 – Primary Strength (Hinge + Press + Power)

DB or BB Romanian Deadlift x6–8 (3-second ISO each rep)
DB Flat Bench Chest Press (Wide Grip) x6–8
Single-Leg Step-Up with Knee Drive x8/8
1:00 Rest – 3 Sets

Block 4 – Secondary Strength (Hip + Chest + Frontal Plane)

BB Hip Thrust x8
DB Pec Fly from Hollow Hold x10
Goblet Lateral Lunge x8/8
1:00 Rest – 3 Sets

Block 5 – Accessory / Conditioning

TRX Stability Push-Up x10
KB Swings x12
TRX Hamstring Curl x10
1:00 Rest – 3 Sets

Block 6 – Optional Finisher

Anaerobic Push
🟧 DAY 2 – SQUATTING & PULLING
Week 1 + 3

Block 1 – Mobility Prep

Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
KB Deep Squat Hold x40 sec
TRX / Hanging Scap Pulls x10
1 Set

Block 2 – Core + Glute Activation

Band Pallof Press x10/10
Glute Bridge ISO Hold x40 sec–1 min
1 Set

Block 3 – Primary Strength (Squat + Pull + Power)

Goblet or Back Squat x6–8
Single-Arm Elbow Supported Row x8/8
Band-Assisted Single-Leg Jump Squats x6/6
1:00 Rest – 3 Sets

Block 4 – Secondary Strength

Bulgarian Split Squat with Plate Rotation x6/6
TRX Reverse Fly x10
Box Jumps x10
1:00 Rest – 3 Sets

Block 5 – Accessory / Core

Banded Speed Squats (Red Band) x20
Band Pull Complex (Pronation + Supination + External Rotation) x8/8/8
TRX Pike x10
1:00 Rest – 3 Sets

Block 6 – Optional Finisher

Gunshow
🟧 DAY 3 – HIP THRUSTING & OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep

World's Greatest Stretch x5/5
Band Shoulder Pass Throughs x10
90/90 Hip Rotations x8/8
Wall Slides x10
1 Set

Block 2 – Core + Glute Activation

Mini Band Lateral Walks x12/12
Single-Leg Glute Bridge x10/10
Tall Kneeling Pallof Press x10/10
Bodyweight Hip Thrust x12
1 Set

Block 3 – Primary Strength (Hip Thrust + Vertical Press + Power)

BB Hip Thrust x6–8 (2-second squeeze at the top)
Standing DB Overhead Press x6–8
Broad Jump x6
1:00 Rest – 3 Sets

Block 4 – Secondary Strength (Single Leg + Vertical Pull)

Deficit Reverse Lunge x8/8
Half-Kneeling Single-Arm Lat Pulldown x10/10
Single-Leg Stability Ball Hamstring Curl x10/10
1:00 Rest – 3 Sets

Block 5 – Accessory / Athletic Circuit

DB Push Press x8
Lateral Bounds x8/8
TRX Body Saw x10
1:00 Rest – 3 Sets

Block 6 – Optional Finisher

Air Bike Sprint
20 sec Hard / 40 sec Easy × 6 Rounds




Week 2 + 4

🟧 DAY 1 – HINGING & PRESSING

Block 1 – Mobility Prep

TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
World's Greatest Stretch x6/6
Single-Leg Hip Airplanes x8/8
1 Set

Block 2 – Core + Glute Activation

Bird Dogs with Crunch x10/10
Banded Glute Bridges with Abduction x12
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press + Power)

Conventional Deadlift x6–8
DB Clean + Press x8
Split Jumps x6/6
1:00 Rest – 3 Sets

Block 4 – Secondary Strength

DB or BB Staggered Romanian Deadlift x6/6
DB Push-Ups x10
Alternating DB Z Press x8/8
1:00 Rest – 3 Sets

Block 5 – Accessory / Core

Swiss Ball Stir the Pot x12/12
Swiss Ball Single-Leg Hamstring Curl x10/10
Side Plank with Banded Clamshell x10/10
1:00 Rest – 2–3 Sets

Block 6 – Optional Finisher

Anaerobic Push
🟧 DAY 2 – SQUATTING & PULLING

Block 1 – Mobility Prep

Prone Angels + Scap Pumps (Y-T-W) x10 each
Dynamic Frog Stretch x40–60 sec
Split Squat Warm-Up x5/5
1 Set

Block 2 – Core + Glute Activation

Banded Deadbugs x10/10
Banded Fire Hydrants + Donkey Kicks x12/12
1 Set

Block 3 – Primary Strength (Squat + Pull + Power)

DB or BB Front Foot Elevated Split Squat x6/6
Pull-Ups x6
Broad Jump to Back Pedal x8
1:00 Rest – 3 Sets

Block 4 – Secondary Strength

DB or BB Front Squat x6–8
Single-Arm TRX Row x8/8
Lateral Bounds x6/6
1:00 Rest – 3 Sets

Block 5 – Accessory / Core

DB Forward + Reverse Lunges x8/8
DB Plank Rows x10/10
Hollow Hold – Max Time
1:00 Rest – 3 Sets

Block 6 – Optional Finisher

Gunshow
🟧 DAY 3 – HIP THRUSTING & OVERHEAD PRESSING

Block 1 – Mobility Prep

PVC Overhead Pass Throughs x10
World's Greatest Stretch x5/5
90/90 Hip Rotations x8/8
Banded Shoulder External Rotations x12
1 Set

Block 2 – Core + Glute Activation

Mini Band Lateral Walks x12/12
Single-Leg Glute Bridge x10/10
Tall Kneeling Pallof Press x10/10
Hip Thrust Warm-Up x12
1 Set

Block 3 – Primary Strength (Hip Thrust + Vertical Press + Power)

BB Hip Thrust x6–8 (3-second eccentric)
DB Push Press x8
Box Jump x6
1:00 Rest – 3 Sets

Block 4 – Secondary Strength

Deficit Reverse Lunge x8/8
Half-Kneeling Single-Arm Lat Pulldown x10/10
Single-Leg Romanian Deadlift x8/8
1:00 Rest – 3 Sets

Block 5 – Accessory / Core

Landmine Press x10/10
TRX Body Saw x10
Lateral Skater Bounds x8/8
1:00 Rest – 3 Sets

Block 6 – Optional Finisher

Air Bike Sprint
20 sec Hard / 40 sec Easy × 6 Rounds






BLK-B
🟧 HINGING + PRESSING

Week 1 + 3

Block 1 – Mobility + Prep

• Prone Angels + Cat + Cow – 10/10
• Groin Rockers + T-Rotations – 10/10
• Plank Pike + T-Rotations – 5/5
1 Set

Block 2 – Activation + Patterning

• Banded Dead Bugs (3s ISO) – 10/10
• Frog Pumps + Glute Bridge – 12/12
• RDL Warm-Up Pattern – 6
1 Set

Block 3 – Hinge Power + Unilateral Stability

• DB or BB RDL – 6–8
• Standing SL KB Hip Abduction – 12/12
• Split Jumps – 6/6
1:00 rest × 3 Sets

Block 4 – Press + Pull + Core

• DB Incline Press (Wide Grip) – 10
• DB Chest-Supported Row – 10 (last rep ISO)
• Copenhagen Plank (knees bent option) – 20s/side
1:00 rest × 3 Sets

Block 5 – Posterior Chain + Upper Push Capacity

• Banded KB Swings (band on rack + hips) – 40s
• Hamstring Walkouts – 40s
• Band-Assisted Plyo Push-Ups – Max
1:00 rest × 3 Sets

Block 6 – Anaerobic Push

• 20s Work / 40s Rest X4


🟦 SQUATTING + PULLING

Week 1 + 3

Block 1 – Mobility + Prep

• Scarecrows + Wall Angels – 10/10
• Standing Hip CARs + Circles – 10/10 each direction
• Rack-Supported Deep Squat Hold – 30–60s
• Lunge Complex – 3/3
1 Set

Block 2 – Squat Power + Pull

• Goblet Squat or BB Back Squat – 10
• SA DB Row from Bear Crawl (bench-supported) – 8/8
• Box Jumps – 10
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Vertical Pull

• Bulgarian Split Squat – 6/6 (last rep max ISO hold)
• Pull-Ups – 8
• Side Plank Hip Dips (feet elevated option) – 10/10
1:00 rest × 3 Sets

Block 4 – Lunge Capacity + Shoulder Health

• DB Forward → Reverse Lunge – 8/8
• Band Pull Complex (Pro + Sup + ER) – 8/8/8
• Low Plank (weighted option) – Max Hold
1:00 rest × 3 Sets

Block 5 – Gunshow

• Gunshow Finisher

🟥 FULL BODY H.I.I.T

Week 1 + 3

Block 1 – Aerobic Warm-Up

• Any Machine – 5 Minutes (steady pace)

Block 2 – Mobility + Power Prep

• Shoulder CARs – 10/10
• Hip CARs + Circles – 10/10
• World’s Greatest Stretch – 5/5
• DB or BB Clean (light warm-up) – 8
1 Set

Block 3 – Power Conditioning

• Row – 1 min Max Sprint
• DB or BB Cleans – 40s
• DB or BB Thrusters – 40s
1:00 rest × 3 Sets
(rest only as needed between exercises)

Block 4 – Full Body Conditioning

• DB Alternating Reverse Lunge (Front Loaded) – 40s
• DB Alternating Bent Row – 40s
• DB Plank Pull-Throughs – 40s
1:00 rest × 3 Sets
(rest only as needed between exercises)

Block 5 – Core AMRAP

6-Minute AMRAP
• Hanging Leg Raises – 12
• Med Ball Power Press from Hollow Hold – 20
• Plank Ups – 10/10
Work continuously, rest only as needed


🟧 HINGING + PRESSING

Week 2 + 4

Block 1 – Mobility + Prep

• Child’s Pose Walks – 5/5
• Lying Knee-to-Chest Stretch w/ Rotation – 6/6
• Quadruped Banded T-Rotations – 6/6
1 Set

Block 2 – Activation + Patterning

• Bear Crawl Bird Dogs – 10/10
• Single-Leg → Double-Leg Glute Bridge – 10/10/10
• Deadlift Warm-Up (Trap Bar or BB) – 10
1 Set

Block 3 – Hinge Power + Athletic Output

• Deadlift (Trap Bar or Barbell) – 10
• DB Single-Arm Snatch – 6/6
• Lateral Bounds – 6/6
1:00 rest × 3 Sets

Block 4 – Posterior Chain + Press

• Barbell Hip Thrust – 6–8
• DB Single-Leg RDL (rack-supported option) – 10/10
• DB Push Press – 6–8
1:00 rest × 3 Sets

Block 5 – Posterior Chain + Core Strength

• Nordic Curls (Barbell-assisted) – 10
• Med Ball Power Press from Hollow Hold – 12
• Low Plank – Max Hold
1:00 rest × 3 Sets

Block 6 – Anaerobic Push

• 30s work/ 30s rest X4


🟦 SQUATTING + PULLING

Week 2 + 4

Block 1 – Mobility + Prep

• Prone Angels – 10
• Scap Pumps (Y / T / W) – 10 each
• Hip 90/90s w/ Forward Fold – 6/6
• Single-Leg Step Downs (slow eccentric) – 5/5
• Rack-Supported Deep Squat Hold – 30–60s
1 Set

Block 2 – Unilateral Strength + Pull

• DB or BB Step Downs – 6/6
• Chin-Ups – 8
• Alternating Step-Up Switches – 8/8
1:00 rest × 3 Sets

Block 3 – Squat Control + Core Pull

• Goblet Squat or BB Back Squat
(3s ISO hold every rep) – 10
• DB Plank Rows – 8/8
• Hollow Hold w/ DB Pullover – 10
1:00 rest × 3 Sets

Block 4 – Lunge + Rotation + Shoulder Health

• Plate Reverse Lunge w/ Rotation – 10/10
• Plate Squat → Hollow – 8/8
• Band Pull Complex
(Pro + Sup + OH + ER) – 6/6/6/6
1:00 rest × 3 Sets

Block 5 – Gunshow

• Gunshow Finisher

🟥 FULL BODY H.I.I.T

Week 2 + 4

Block 1 – Aerobic Warm-Up

• Any Machine – 5 Minutes (steady pace)

Block 2 – Mobility + Movement Prep

• Standing Shoulder CARs – 5/5
• Standing Hip CARs + Circles – 5/5
• Walk-Out Plank → Push-Up – 5
• Cossack Squats – 5/5
1 Set

Block 3 – Conditioning Circuit 1

• DB or BB Front Squat – 40s
• TRX Inverted Row – 40s
• AirBike Sprint – 20 Cals
1:00 rest × 3 Sets
(rest only as needed between exercises)

Block 4 – Conditioning Circuit 2

• SA DB Snatch – 40s/40s
• Split Jumps – 40s
• SkiErg Sprint – 20 Cals
1:00 rest × 3 Sets
(rest only as needed between exercises)

Block 5 – Core AMRAP

6-Minute AMRAP
• KB Drags – 10/10
• Kneeling KB Halos – 10/10
• Bicycle Crunch – 20/20
Work continuously, rest only as needed