Fernanda

PHASE 2 (Weeks 5–8)

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Wall Slides x10
Quadruped T-Rotations x10/10
Hip Airplanes (Supported) x5/5
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Bend and deadbugs x10/10
Banded Glute Bridge + Abduction x12/12
1 Set

Block 3 – Primary Strength (Hinge Focus)
BB Hip Thrust x8
DB Floor Press x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
Chest-Supported SA DB Row x10/10
Banded Glute Bridge March x10/10
30s rest – 3 Sets

Block 5 – Optional Finisher
Rowing Machine Intervals

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Prone Swimmers x10
Standing Hip CARS x5/5
Deep Squat Breathing Hold 30s
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Bend and deadbugs x10/10
Mini-Band Crab Walks x12/12
1 Set

Block 3 – Primary Strength (Squat + Pull)
DB Box Squat x10
Neutral Grip TRX Row x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB Step-Up x10/10
Chest-Supported Rear Delt Fly x10
30s rest – 3 Sets

Block 5 – Optional Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Shoulder CARS x10/10
Half-Kneeling Adductor Rockback x10/10
Band Shoulder Opener x10
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Bend and deadbugs x10/10
Banded Clamshells x15/15
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x8
Half-Kneeling SA Cable Pulldown x10/10
30s rest – 3 Sets

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

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Foam Roller T-Spine Extensions x10
Quadruped Adductor Rockbacks x10
90/90 Hip Switches x10/10
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Bend and deadbugs x10/10
Banded Frog Pumps x15
1 Set

Block 3 – Primary Strength (Hinge + Press)
BB Hip Thrust x8
Elevated Push-Ups x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB SA Chest Press x10/10
Cable Pull-Through x15
30s rest – 3 Sets

Block 5 – Optional Finisher
AirBike Intervals

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Wall Angels x10
Hip 90/90s x8/8
Supported Deep Squat Breathing x5 Breaths
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Bend and deadbugs x10/10
Glute Bridge March x10/10
1 Set

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

Block 4 – Secondary Strength + Stability Holds
Goblet Box 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
Band Shoulder Flossing x10
Standing Hip Circles x10/10
TRX Lateral Lunge x6/6
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Bend and deadbugs x10/10
Banded Glute Bridge x15
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x8 (Last Rep 20s 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








PHASE 3 (Weeks 9–12)

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Spine Extensions x10
Quadruped T-Rotations x10/10
90/90 Hip Lift x5 Breaths
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Banded Frog Pumps x15
1 Set

Block 3 – Primary Strength (Hinge Focus)
Heavy DB or BB Hip Thrust x6–8
DB Incline Press x8
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
Chest-Supported DB Row x8
Pallof Press Hold x20s/20s
30s rest – 3 Sets

Block 5 – Optional Finisher
SkiErg Intervals

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Wall Angels x10
Hip 90/90s x8/8
Supported Deep Squat Breathing x5 Breaths
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 + Pull)
Goblet Box Squat x8
TRX Row (Pause at Top) x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB Step-Up x10/10
Chest-Supported Rear Delt Fly x10
30s rest – 3 Sets

Block 5 – Optional Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Band Shoulder Flossing x10
Standing Hip Circles x10/10
TRX Lateral Lunge x6/6
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Banded Glute Bridge x15
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x8 (Last Rep 20s ISO Hold)
Half-Kneeling SA Cable Pulldown x10/10
30s rest – 3 Sets

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

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Wall Slides x10
Quadruped Adductor Rockbacks x10
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
Banded Glute Bridge + Abduction x15
1 Set

Block 3 – Primary Strength (Hinge + Press)
Heavy BB Hip Thrust x6–8
Elevated Push-Ups x10
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Work
DB SA Chest Press x8/8
Cable Pull-Through x15
30s rest – 3 Sets

Block 5 – Optional Finisher
AirBike Intervals

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Swimmers x10
Standing Hip CARS x5/5
Supported Deep Squat Breathing x5 Breaths
1 Set

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

Block 3 – Primary Strength (Squat + Row)
DB Step-Up x10/10
Chest-Supported DB Row x8
30s rest – 3 Sets

Block 4 – Secondary Strength + Stability Holds
Goblet Box Squat x8
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
Shoulder CARS x10/10
Half-Kneeling Adductor Rockback x10/10
Band Shoulder Opener x10
1 Set

Block 2 – Core + Glute Activation
McGill Curl-Up x5/5 (10s Holds)
Side Plank + Bird Dog x20s/8/8
Banded Clamshells x15/15
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x8 (Last Rep 20s 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