Jaime Murcheson

BLOCK-C

🟩 HINGING + PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Primary Strength (Hinge)
DB or BB RDL x10
Low Plank (Weighted Option) 30–40s
3 Sets – 30s Rest

Block 3 – Secondary Strength (Press + Pull)
DB Floor Chest Press (Wide Grip) x10
Seated Band Pulldown x10
3 Sets – 30s Rest

Block 4 – Accessory Posterior Chain
DB Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
2–3 Sets – 30s Rest

🟥 SQUATTING + PULLING
Week 1 + 3

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
TRX Scap Pulls x10 + ISO Row Hold 20s
1 Set

Block 2 – Primary Strength (Squat + Pull)
DB Goblet Squat (3s ISO Each Rep) x10
TRX Row (Supinated) x10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Split + Pull)
DB Split Squat (3s ISO Each Rep) x10/10
TRX Reverse Flys x10
3 Sets – 30s Rest

Block 4 – Core + Stability
Band Pallof Press x10/10
Bench / Floor Mountain Climber ISO 15s/15s
2–3 Sets – 30s Rest

🟦 THRUSTING + OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
TRX or Hanging Scap Pulls x10
Banded Clams x10/10
1 Set

Block 2 – Primary Strength (Thrust)
Staggered DB or BB Hip Thrust x10/10
Band / Cable Lat Prayer x10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x10
SA Band Pulldown x10/10
Lateral Lunge (Goblet) x10/10
3 Sets – 30s Rest

Block 4 – Accessory Posterior Chain + Core
Banded Good Morning x12
Low Plank 30s
2–3 Sets – 30s Rest

🟩 HINGING + PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Primary Strength (Hinge)
Deadlift x10
DB Staggered Glute Bridge x10/10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Press + Pull)
DB Floor Alternating SA Chest Press (Wide) x10/10
Half-Kneeling SA Band Pulldown x10/10
3 Sets – 30s Rest

Block 4 – Accessory Core + Posterior Chain
Plank Ups x8/8
Elevated Glute Bridge x12
2–3 Sets – 30s Rest

🟥 SQUATTING + PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels + Scap Pumps (YTW’s) x10 Each
Dynamic Frog Stretch 40s–1min
Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x10/10
DB Chest-Supported Row x10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Front Squat + Stability)
DB Front Squat x12
SA TRX Row x10/10
3 Sets – 30s Rest

Block 4 – Core + Shoulder Stability
SA Band External Rotation x10/10
Plank Shoulder Taps x20
2–3 Sets – 30s Rest

🟦 THRUSTING + OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip 90/90s x5/5 + Dynamic Frog Stretch 40s
Banded Donkeys + Fire Hydrants x10/10
1 Set

Block 2 – Primary Strength (Thrust)
DB or BB Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling SA Band Pulldown w/ Rotation x10/10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Press + Lunge)
SA Push Press x10/10
TRX Row (Pronated Grip) x10
DB Reverse Lunge x10/10
3 Sets – 30s Rest

Block 4 – Accessory Posterior Chain + Core
Feet-Elevated Glute Bridge x10
Side Planks x20s/20s
2–3 Sets – 30s Rest