Janice Gunter

BLOCK E


🟦 HINGING & PRESSING

Week 1+3

Block 1 – Mobility & Prep
• Standing Thoracic rotations 10/10
• Band Flossing or Dowel Flossing - 10
• Dowel RDL - 10
1 Set

Block 2 – Standing Activation
• Standing Band Pull-Apart (diagonal) – 12
• Barbell or Bench Plank Shoulder taps - 10/10
• Mini-Band Monster Walks – 10 steps forward/back
1 Set

Block 3
• DB Suitcase RDL – 10
• SA DB Incline chest Press 10/10
1:00 rest × 3 Sets

Block 4
• DB Push Press -10
• Standing Cable High Row – 10
1:00 rest × 3 Sets

Block 5 – Finisher
• Standing Band Diagonal Chop – 10/10
• Barbel or Bench Push-Ups w/ Tempo (3s down) – 10
1:00 rest × 3 Sets

Anarobic Push

🟩 SQUATTING & PULLING — Week 1 + 3

Block 1 – Mobility & Prep
• Hip CARS + Swings - 10 each leg
• Band Flossing + Band Pulls ( Pro + Sup) - 10 each
• TRX Assisted Lateral Lunge 8/8
1 Set

Block 2 – Standing Activation
• Standing Pallof Lateral Walk-Outs – 5/5
• Standing Hip Abduction (straight-leg) – 12/12
1–2 Sets

Block 3
• TRX assisted or Goblet Squat -10
• Standing SA Cable or band Row (high to low angle) – 10/10
1:00 rest × 3 Sets

Block 4
• DB Bench Supported Row - 10
• Seated SL knee ext. w/ 3s ISO - 12/12
1:00 rest × 3 Sets

Block 5 – Finisher
• Gunshow ( Bicep + tricep)



⬛ CARDIO & CORE — Week 1 + 3

Block 1 – Warm-Up
• 10-minute steady-state on any Machine
(bike, treadmill walk, or rower )

Block 2 – Standing Mobility
• Standing Shoulder CARS – 10/10
• Standing Hip CARs – 8/8
• Standing Torso Twist w/ Reach – 10/10
1 Set

Block 3 – Intervals / Core AMRAP (10 min)
• 10 Cals Airbike
• DB Farmer Carry (1 min)
• Standing Band Paloff or cable Press ISO 15s/15s
Repeat for 10 minutes

Block 4 – Standing Core Strength
• DB Farmers march -10/10
• Downwards band or cable chops 10/10
• Barbell or Bench Plank Shoulder taps - 10/10
1:00 rest × 3 Sets



🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility & Prep
• Seated Figure 4 Hip Stretch - 30s/30s
• Cat–Cow - Childs Pose - 5/5
• Supine Knee - Chest Stretch - 10 Breaths each side
1 Set

Block 2 – Core & Glute Activation
• Banded Deadbugs - 10/10
• Glute Bridge March - 10/10
• Dowel RDL - 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
• DB or BB Kickstand RDL – 10/10
• Standing SA Band Chest Press (tall stance, slight lean) – 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
• DB High-Incline Bench Press – 10
• Seated SA cable or band pull down - 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
• Bench or Box Push-Up w/ Tempo (2–1–2) – 8–12
• DB Glute Bridge ISO- 40s- 1min
1 min rest × 3 Sets

Anaerobic Push


🟥 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility & Prep
• Dowel or Band Flossing - 10
• Hip CARS + Swings - 10 each
• TRX Assisted Squat - 10
1 Set

Block 2 – Activation
• Deadbug w/ Band at Knees (mini-band tension) – 5/5
• Banded Standing Abduction + Adduction Combo – 10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
• DB Box Squat (controlled) – 10
• HK SA DB Row on bench - 10/10
1 min rest × 3 Sets

Block 4
• DB or TRX assisted Lateral Lunge - 10/10
• Glute Bridge March (feet elevated optional) – 10/10
1 min rest × 3 Sets

Block 5 – Gunshow
( Bicep + Tricep)



🟦 THRUSTING AND OVERHEAD PRESSING

Week 2 + 4

Block 1 – Mobility & Prep
• TRX Scap Pro + retraction - 10
• Cat–Cow → Thread-the-Needle Hold – 5/5
• Half-Kneeling Quad + Lateral Reach Stretch – 20s/side
1 Set

Block 2 – Glute & Core Activation
• Glute Bridge w/ Alternating 3s Pause – 8/8
• Bird-Dog w/ Toe Tap Extension – 8/8
• Hip Thrust Warm-Up (pulse at top) – 12
1 Set

Block 3 – Primary Strength (Thrust + Press)
• DB or BB Hip Thrust (1.5 rep style) – 8
• Standing SA DB Shoulder Press (neutral grip) – 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
• DB RDL - 10
• Band or Cable face pull - 10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
• Banded Crab walk count down 6-1