Jaime Murcheson

BLOCK - A

🟩 HINGING + PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Primary Strength (Hinge)
DB or BB RDL x10
Glute Bridge March x10/10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Horizontal Press + Pull)
DB Squeeze Press x10
SA Band or Cable Lat Prayer x10/10
3 Sets – 30s Rest

Block 4 – Accessory Stability
TRX Stability Push-Up x10
DB Glute Bridge x10
2–3 Sets – 30s Rest

🟥 SQUATTING + PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
DB or BB Front Squat x10
TRX or BB Row (Supinated) x10
3 Sets – 30s Rest

Block 3 – Unilateral Strength
SL Sit-to-Stand (Dowel Assist) x10/10
Banded Clamshells x10/10
2–3 Sets – 30s Rest

Block 4 – Core + Upper Back
Deadbugs w/ Band Pull-Apart x5/5
Band Pull-Aparts x12
2–3 Sets – 30s Rest

🟦 THRUSTING + OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Scap Pulls x10
Figure-4 Stretch 30s/30s
TRX Lateral Lunge x5/5
1 Set

Block 2 – Primary Strength (Hip Thrust)
DB or BB Hip Thrust (3s ISO) x10
Banded Staggered SL RDL x10/10
3 Sets – 30s Rest

Block 3 – Secondary Strength (Overhead Press)
DB Push Press x10
SA Band External Rotation x10/10
3 Sets – 30s Rest

Block 4 – Accessory Strength + Core
TRX Row x10
Banded Plank Shoulder Walkouts x10
2–3 Sets – 30s Rest

🟩 HINGING + PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Primary Strength (Hinge)
Deadlift x10
Low Plank Hold – Max Time
3 Sets – 30s Rest

Block 3 – Secondary Strength (Horizontal Press + Vertical Pull)
DB Alternating SA Chest Press x10/10
Band or Cable Pulldown x10
3 Sets – 30s Rest

Block 4 – Accessory Posterior Chain
SB Hamstring Curl x10
DB Pec Fly from Deadbug Position x10
2–3 Sets – 30s Rest

🟥 SQUATTING + PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
TRX Scap Pulls x10
Seated Figure-4 Stretch 30s/30s
1 Set

Block 2 – Primary Strength (Squat + Pull)
DB Split Squat x10/10
SA DB Row x10/10
3 Sets – 30s Rest

Block 3 – Secondary Lower Strength
Banded Squat w/ Single-Leg Abduction x10/10
Banded Glute Bridge w/ 5s ISO x10
2–3 Sets – 30s Rest

Block 4 – Core + Posture
Bird Dogs w/ Rotation x5/5
Pallof Step-Outs x10/10
2–3 Sets – 30s Rest

🟦 THRUSTING + OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Primary Strength (Hip Thrust)
Staggered DB Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
3 Sets – 30s Rest

Block 3 – Secondary Strength (Overhead + Lower)
Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
3 Sets – 30s Rest

Block 4 – Accessory Stability
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
2–3 Sets – 30s Rest
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
HE Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Paloff Step-Outs x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets r rest as needed – 3 Sets