Jessica Blundell

BLOCK C

🟩 HINGING AND 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 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Glute Bridges (3 s ISO each rep) x10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
BB RDL x6-8
Pushups x6-8
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Floor Chest Press (Wide Grip) x6
BB Standing Good Morning x6
1:00 rest – 4 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys x8
Swiss Ball Hamstring Curl x8
1:00 rest – 4 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND 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 20 s
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge x8
1 Set

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x6 (HE Option)
TRX Row (Supinated) x6
1:00 rest – 4 Sets

Block 4 – Secondary Strength (Split + Pull)
DB Split Squat (3 s ISO each rep) x8
TRX Reverse Flys x8
Bench / Floor Mountain Climber w/twist x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
TRX or Hanging Scap Pulls x10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
BB Hip Thrust x6-8
Cable Lat Prayer x6-8
1:00 rest – 4 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x6-8
SA Band Pulldown x6-8
Lateral Lunge (Goblet) x6
1:00 rest – 4 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning x8
Low Plank (Bench-Supported Option) 30 s
Banded Shoulder Drivers 30 s
1:00 rest – 3 Sets


🟩 HINGING AND 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 – Core + Glute Activation
Bird Dogs w/ Crunch x8
Banded Glute Bridges w/ Abduction x12
Trap Bar Deadlift (Warm-Up) x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x3-5
DB Chest Press, 20-deg incline, neut grip x3-5
1:00 rest – 5 Sets

Block 4 – Secondary Strength (Press + Pull)
Eccentric Pushups, 3s eccentric x8
Band Pull Aparts 8s
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Ups x8/8
Elevated Glute Bridge (Foam Roller) x12
Prone Leg Lift ISO Hold 15s/15s
2–3 Sets


🟥 SQUATTING AND PULLING
Week 2 + 4

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

Block 2 – Core + Glute Activation
Torsion Control x10/10
SL Glute Bridge x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x6/6
DB Chest-Supported Row (Bench) x6-8
1:00 rest – 4 Sets

Block 4 – Secondary Strength (Front Squat + Stability)
BB Front Squat x4-6 (HE Option)
SA TRX Row x6
DB External Rotation on bench x8-10
1:00 rest – 4 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND 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
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
BB Hip Thrust x6 (Last Rep ISO Hold 10s)
Half-Kneeling SA Band Pulldown x6
1:00 rest – 4 Sets

Block 3 – Secondary Strength (Press + Lunge)
BB Push Press x4-6
TRX Row (Pronated Grip) x6
DB Reverse Lunge x6-8 (TRX or Rack Supported)
1:00 rest – 4 Sets

Block 4 – Accessory / Posterior + Core
Feet-Elevated Glute Bridge (Foam Roller or Hip Thrust Box) x10
Side Bridge 8-10
30s rest – 2 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