Haley Sullivan

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dead Hang Scapular Pulls x8
Standing Hamstring Swoops x10/10
Quadruped T-Rotations x6/6
1 Set

Block 2 – Primary Strength (Hinge Focus)
Good Morning x6–8
Dumbbell Pullover x10–12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press Focus)
Cable Chest Press x8–10
Swiss Ball Hamstring Curl x12–15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Stability
TRX Stability Push-Up x10–15
Glute Bridge x15
30s or rest as needed – 3 Sets

Block 5 – Optional Cardio Finisher
Air Bike x30s
Rowing Machine x30s
2–4 Sets

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip Controlled Articular Rotations + Swings x5/5
Rack Supported Deep Squat x10
Wall Angels x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Front Squat x6–8
Chest Supported Cable Row x8–10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength
TRX Shrimp Squat x8/8
Cable Face Pull x12–15
30s or rest as needed – 3 Sets

Block 4 – Conditioning Circuit
TRX Row x12–15
Bodyweight Squat x15
30s or rest as needed – 3 Sets

Block 5 – Optional Cardio Finisher
Ski Erg x45s
Air Bike x45s
2–4 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
PNF Figure-4 Hip Stretch x30s/30s
Wall Angels x10
Quadruped T-Rotations x6/6
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust (3s Iso Each Rep) x6–8
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Overhead Press)
Half Kneeling Cable Shoulder Press x8–10/8–10
Dumbbell Pullover x10–12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Conditioning
Alternating Lateral Lunge x10/10
TRX Face Pull x12–15
30s or rest as needed – 3 Sets

Block 5 – Optional Cardio Finisher
Rowing Machine x45s
Ski Erg x45s
2–4 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
Quadruped T-Rotations x6/6
1 Set

Block 2 – Primary Strength (Hinge Focus)
Good Morning x6–8
Dumbbell Pullover x10–12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press Focus)
Cable Chest Press x8–10
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Stability
Swiss Ball Hamstring Curl x12–15
TRX Stability Push-Up x10–15
30s or rest as needed – 3 Sets

Block 5 – Optional Cardio Finisher
Air Bike x30s
Rowing Machine x30s
2–4 Sets

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows x10
Wall Angels x10
PNF Figure-4 Hip Stretch x30s/30s
1 Set

Block 2 – Primary Strength (Squat + Pull)
Rack Assisted Split Squat x8/8
Chest Supported Cable Row x8–10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength
Band Squat with Single Leg Abduction x10/10
Cable High Row x12–15
30s or rest as needed – 3 Sets

Block 4 – Conditioning / Stability
TRX Row x12–15
Pallof Step-Out x12/12
30s or rest as needed – 3 Sets

Block 5 – Optional Cardio Finisher
Ski Erg x45s
Air Bike x45s
2–4 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Hip Controlled Articular Rotations + Swings x5/5
Wall Angels x10
PNF Figure-4 Hip Stretch x30s/30s
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered Hip Thrust x8/8
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Overhead Press)
Half Kneeling Cable Shoulder Press x8–10/8–10
Dumbbell Pullover x10–12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Conditioning
Cable Face Pull x12–15
Banded Crab Walk x15/15
30s or rest as needed – 3 Sets

Block 5 – Optional Cardio Finisher
Air Bike x45s
Ski Erg x45s
2–4 Sets