Karen Gamble

BLOCK - A



HINGING AND PRESSING
Week 1 +3

Cat + Cow 10
Side Lying Foam Roller T - Rotations 10/10
1 Set





Deadbugs 10/10
Banded Glute Bridge 20
Dowel RDL Warm up 10
1-2 Sets

DB/ BB RDL 10
DB Chest Press on bench ( Wide) 10
1:00m rest - 3 sets


DB Glute Bridge 12
SA Band/ Cable Pull down ( narrow) 10/10
1:00m - 3 sets


BB Push up 10
SB Hamstring Curl 10/ Elevated Glute Bridge 10
30s rest - 3 sets

Anaerobic Push


SQUATTING AND PULLING
Week 1 +3

scarecrows + Angels 10/10
Hip CARS + swings 10/10
Rack Supported Deep squat 10
Split Squat 5.5
1 Set

Birdogs w/ 2s ISO every rep 10/10
Banded Clamshells 12/12
1- 2 Sets


DB Goblet Squat 10 ( HE option)
SA DB Row off bench 10/10
1:00m ret - 3 sets


Split Squat 8/8 ( Rack supported option)
TRX Row ( Pro) 10
Band Pull Aparts ( Pro + Sup ext rotation) 8/8/8
1:00m rest - 3 sets

Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)


1:00m rest - 3 sets


THRUSTING AND OH PRESSING
Week 1+3


TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set


Banded Deadbugs 10/10
Banded Clamshells 10/10
Hip Thrust Warm up 10
1 Set


DB/ BB Hip Thrust w/ 3s ISO every rep 10
Seated Band / Cable Pull down ( narrow) 10
1:00 rest - 3 set

DB Push Press 10
HK SA Band Pull down 10/10
1:00 rest - 3 sets

TRX supported / DB Lateral Lunge 10/10
Banded Crab walks 12/12
Banded shoulder drivers 30s
1:00m rest - 3 sets


HINGING AND PRESSING
Week 2+4

Cat + Cow 10
Groin Rockers 10/10
Quadruped T - Rotations 10/10
1 Set




Banded Deadbugs 10/10 ( booty Band )
Banded Glute Bridge 20
Dowel RDL Warm up 10
1 Set

Staggered DB RDL 10/10
DB Glute Bridge ISO hold 30-40s
1:00m rest - 3 sets


SA DB Chest Press 10/10
SA Band/ Cable Straight arm Lat pull down 10/10
1:00m - 3 sets


DB Pec Fly from Deadbug 12
Banded Donkey Kicks + Fire hydrants
30s rest - 3 sets

Anarobic Push


SQUATTING AND PULLING
Week 1 +3

Dowel Flossing + Figure 8s
Hip CARS + swings 10/10
Rack Supported Deep squat 30s
Split Squat 5/5
1 Set

Deadbugs w/ Band pull apart 5/5
Banded Fire hydrants 12/12
1- 2 Sets


DB/BB front Squat 10
TRX Row ( Supinated) 10
1:00m ret - 3 sets

Split Squat 8/8 ( Rack supported option)
SA Chest Supported Row (pro) 10/10
1:00m rest - 3 sets

BW Speed Squat 12
Band Pull Aparts ( Pro + Sup ext. rotation) 10/10
30s rest- 2-3 Sets

Gunshow





THRUSTING AND OH PRESSING
Week 2+4


TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set


Deadbugs 10/10
Banded Fire Hydrants 12/12
Hip Thrust Warm up 10
1 Set


DB/ BB Hip Thrust w/ 3s ISO every rep 10
Low Plank hold 20-30s
1:00 rest - 3 set

SA DB Push Press 10/10
TRX/ DB Lateral Lunge 10/10
1:00 rest - 3 sets

HIgh plank Shoulder taps 10/10
TRX Row ( inverted option) 30s
Band / Cable Paloff Press 12/12
30s rest - 3 sets