Fernanda

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Prone Angels + Cat-Cow x10/10
Groin Rockers + T-Rotations x10/10
90/90 Hip Switches x10/10
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s /8/8
Frog Pumps + Glute Bridge x12/12
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB Hip Thrust x10
DB Incline Press (Wide) x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB Chest-Supported Rows x10
Glute Bridge ISO Hold x30s
30s rest – 3 Sets

Block 5 – Optional Finisher
Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Glute Bridge ISO Hold x30s
1 Set

Block 3 – Primary Strength (Squat + Pull)
Goblet Squat x10
TRX Row (Pronated) x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB Chest-Supported Row x10
DB Split Squat x10/10
30s rest – 3 Sets

Block 5 – Optional Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dowel or Band Flossing x10
TRX or Hanging Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Banded Clamshells (15s ISO + 10 Reps Each Side)
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Half-Kneeling SA Band Pulldown x10/10
30s rest – 3 Sets

Block 4 – Secondary Strength (Overhead + Row)
Chest-Supported DB Row x10
Half-Kneeling SA Shoulder Press x10/10
30s rest – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Half-Kneeling T-Rotations x10/10
Lying Knee-to-Chest Stretch – 10 Breaths Each Side
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Banded Glute Bridge + Clamshells x10/10/10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB Hip Thrust x10
BB Push-Ups x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB SA Chest Press x10/10
Cable Pull-Through x12
30s rest – 3 Sets

Block 5 – Optional Finisher
Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Forward Fold x6/6
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Glute Bridge March x10/10
1 Set

Block 3 – Primary Strength (Squat + Row)
DB Step-Up x10/10
DB Chest-Supported Rows x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Holds
Goblet Squat x10
SA TRX Row x10/10
30s rest – 3 Sets

Block 5 – Optional Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Banded Glute Bridge x10 + Glute March x10/10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x10 (Last Rep 15s ISO Hold)
Side Plank x20s/20s
30s rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Shoulder)
DB Step-Up x10/10
DB Shoulder Press x10
30s rest – 3 Sets