Jamie Hinksmen

BLOCK C -



HINGING AND PRESSING
Week 1 +3

TRX hinged lat stretch 10/10
Cat + Cow 10
Quadruped T - Rotations 6/6
1 Set


DB Deadbugs ( Shoulder stability) 10/10
SL/ Double Bridge 5/510
DB RDL warm up ( light)
1 set

DB staggered or SL RDL 10/10
DB Glute Bridge 10
1:00 rest - 3 sets

DB Chest Press ( wide) 10
SA Band pull down ( narrow) 10/10
1:00 rest - 3 sets

BB Pushups x 12
DB Glute Bridge ISO / Hamstring Curl 10X
1:00 rest - 3 sets


Anarobic Push




SQUATTING AND PULLING
Week 1 + 3

Band flossing 10
Band Pull Aparts: Pronated + Supinated x 10/10
TRX or Rack supported deep Squat 20-30s
BW Alt. reverse lunge
1 set

Goblet / BB Back Squat
SA TRX Row 8/8
1:00 rest - 3 sets

DB Alt. Reverse lunge 10/10
Chest Supported Row(Pronated) x 10
1:00 rest - 3 sets


Alternating TRX Supinated Row + Curls x 6/6
Calf Raise from Split Squat ISO 10/10
1:00 rest - 3 sets

BW Speed squat 30s
Band Pulls Pronated and supinated 10/10
30s rest - 2-3 sets


THRUSTING AND OH PRESS
Week 1 +3




TRX Row w/ 5s ISO 5X
Deadbug w/ SA DB Iso x 12/12
Clamshells 10/10
BW Hip thrust 10X
1 set

Hip Thrust x 8
Double Band Pulldown(Supinated) x 12
1:00 rest - 3 sets

HK SA shoulder press 10/10
Reverse Lunges( Rack Supported Option) x 8/8
1:00 rest - 3 sets

TRX / Band Face Pull 10X
DB Pull over from deadbug 10X
1:00 rest - 3 sets

Crab walk count down 10-1
Plank variations ( front , side, side)
30s rest - 2-3 sets

HINGING AND PRESSING
Week 2 +4

Cat and Cow 10
Bear Crawl - Pike 10
Banded Glute Bridges 20X
Deadlift Warm up 10
1 Set

Deadlift 10
Staggered SL DB Glute Bridge 10/10
1:00 rest - 3 sets

DB Squeeze press 10
Prone YTW Holds ( bench) 10s at each
1:00 rest - 3 sets

Plank ups 5/5
DB Glute Bridge ISO 40s - 1 min
1:00 rest - 3 sets

Anaerobic Push


SQUATTING AND PULLING
Week 2+4

Hip and Shoulder CARS 5/5/5/5
Rack Asst. Deep Squat 30s
BW Sit - Stand W/ plate press 5/5
1 set

Back/Goblet Squat x 10
Sit - Stand w/ Plate Press 10/10
1:00 rest - 3 sets

TRX Inverted Row ( pro) 10
Split Squat 10/10
1:00 rest - 3 sets


SA band row from split Squat ISO 10/10
TRX Speed squat 10
1:00m rest - 3 sets

SL Calf Raise 20/20
Tib Raises 20X
1:00 rest - 3 Sets
Gun Show


THRUSTING AND OH PRESS
Wee 2 + 4

Hip 90/90s w/ Thrust 5/5
Prone Angles 10
Banded Fire Hydrants 10/10
Hip Thrust w/ 5s Iso x 5
1 set

Hip Thrust x 10
TRX Inverted Row / Band Asst. Chin ups 8X
1:00 rest - 3 sets

Banded Crab walks 20/20
DB Lateral Lunge 10/10
1:00 rest - 3 sets

DB Push Press 10
TRX Reverse fly's 10
1:00 rest - 3 sets

Banded Mtn. Climber 10/10X
Banded Plank step outs 10/10
Banded Donkey Kicks 10/10X
30s rest - 2-3 sets


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🟩 HINGING AND PRESSING
Week 1 + 3

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

Block 2 – Core + Glute Activation
Deadbugs x10/10
Frog Pumps + Glute Bridge x12/12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
DB Frog Pumps + Glute Bridge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Incline Press (Wide) x10
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
Hamstring Walkouts x10
BB Push-Ups (3s Eccentric) x10
1:00 rest – 3 Sets

Anaerobic Push Finisher - Airbike 20s Work / 10s Rest X 8 ( 4 minutes)

🟥 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
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet or BB Back Squat x10
TRX Row (Pronated) x10
Glute Bridge ISO Hold 40s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
Split-Stance SA DB Row (Bench Supported) x10/10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability
Band Pull Complex (Pro + Sup + External Rotations) x8/8/8
Split Squat ISO Hold 15s/15s
Low Plank – Max Hold
1:00 rest – 3 Sets

Block 5 – 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
Banded Deadbugs x10/10
Banded Clamshells (15s ISO + 10 Reps Each Side)
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Half-Kneeling SA Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead + Row)
DB or BB Bent Row x10
Half-Kneeling SA Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
TRX or DB Lateral Lunge x10/10
Band Pull-Aparts (Pro + Sup) x10/10
1:00 rest – 3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

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

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift (Trap Bar or BB) x10
BB Push-Ups x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral Focus)
DB SA Chest Press x10/10
DB SL RDL (Bench Supported) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10 (Last Rep 15s ISO Hold)
DB Pec Flys from Deadbug ISO x12
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10 + Scap Pumps (YTW) x10 Each
Hip 90/90s w/ Forward Fold x6/6
Single-Leg Step-Up x5/5
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Row)
DB Single-Leg Step-Up x10/10
DB Chest-Supported Rows x10
DB Calf Raises x20
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior + Lateral Chain)
Goblet or BB Back Squat x10
SA TRX Row x10/10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Accessory / Stability Holds
Wall Sit ISO Hold – Max Time
TRX Row ISO Hold x20s
1:00 rest – 3 Sets

Block 5 – 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
Bear Crawl Shoulder Taps x10/10
Banded Glute Bridge x10 + Glute March x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side–Front–Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Shoulder)
TRX or DB Reverse Lunge x10/10
DB Forward + Lateral Raise x8/8
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
Banded RDL / Good Morning (Band Around Hips + Rack) x20
TRX Row (Pronated Grip) x10
1:00 rest – 3 Sets