Kari Hawryluk
BLOCK B
🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 1 + 3
Block 1 – Mobility + Scap Prep
• Prone Angels + Y-T-W-A Raises – 10 each
• Cat + Cow – 10
• Hanging Scap Pulls – 10
1 Set
Block 2 – Horizontal Push + Plyo Prep
• DB Chest Press (Narrow + Wide) – 6/6
• Prone Y-T-W Holds – 10s each
• Banded Plyo Push-Ups – Max
1:00 rest × 3 Sets
Block 3 – Horizontal Pull + Speed
• TRX or BB Row – 6–8
• SA DB Pec Fly from Dead Bug – 10/10
• Band Pulldown (speed) – 20
1:00 rest × 3 Sets
Block 4 – Push Capacity + Arms
• Plyo Push-Ups (band-assisted option) – Max
• DB Hammer Curl → Press – 30s
• Bench Tricep Dips – 30s
1:00 rest × 3 Sets
Block 5 – Core AMRAP
5-Minute AMRAP (optional)
• Kneeling Rainbow Med Ball Slams – 10/10
• Med Ball Power Press from Hollow Hold – 20
• Side Plank Hip Dips – 10/10
🟦 UPPER BODY (VERTICAL FOCUS)
Week 1 + 3
Block 1 – Mobility + Scap Prep
• Scarecrows + Angels – 10/10
• Hanging Scap Pulls – 10 → Dead Hang Max
• Half-Kneeling Band T-Rotations – 10/10
1 Set
Block 2 – Vertical Pull
• Pull-Ups (banded option) – 6–8
• SA Band or Cable Lat Prayer – 10/10
1:00 rest × 3 Sets
Block 3 – Power Push + Pull Speed
• DB or BB Clean + Press – 6–8
• Seated Band Pulldown (speed) – 20
1:00 rest × 3 Sets
Block 4 – Unilateral Press + Grip
• Half-Kneeling SA DB Shoulder Press – 8/8
• Dead Hang – Max
1:00 rest × 3 Sets
Block 5 – Core AMRAP
6-Minute AMRAP
• Dead Bug or Hollow Hold w/ DB Power Press – 10–15
• DB Plank Push + Pull – 10/10
• DB Russian Twists – 10/10
🟩 LOWER BODY (SQUAT FOCUS)
Week 1 + 3
Block 1 – Mobility + Pattern Prep
• Supine Knee-to-Chest Stretch w/ Rotation – 6/6
• Rack-Supported Deep Squat Hold – 40–60s
• Split Squat w/ T-Rotation Combo – 6/6
• Goblet or Back Squat Warm-Up – 10
1 Set
Block 2 – Squat Strength + Core
• Goblet or BB Back Squat (3s ISO each rep) – 8
• DB Glute Bridge ISO – 40–60s
• Weighted Plank ISO Hold – Max
1:00 rest × 3 Sets
Block 3 – Unilateral Squat + Rotation
• Deficit Reverse Lunge (3s ISO each rep) – 8/8
• Standing SL KB or Plate Abduction – 10/10
• Standing Plate Chops – 10/10
1:00 rest × 3 Sets
Block 4 – Lower Leg Capacity
• Tib Raises – 20
• SL Calf Raise or Pogo (front foot elevated) – 20/20
30s rest × 3 Sets
Block 5 – Plyometric + Machine Finisher
• AirBike Sprint – 20 Cals
• Split Jumps – 6/6
• Jump Squats or Box Jumps – 10
1:00 rest × 2–3 Sets
🟨 LOWER BODY (HINGE FOCUS)
Week 1 + 3
Block 1 – Mobility + Glute Prep
• Cat + Cow – 10
• Groin Rockers + T-Rotations – 5/5
• Frog Bridge + Glute Bridge – 10/10
• BB Hip Thrust Warm-Up – 10
1 Set
Block 2 – Hip Thrust + Rotation
• BB Hip Thrust – 10 (last rep 20s ISO)
• Plate Reverse Lunge w/ Rotation – 10/10
• Side Plank Hip Dips + Thread-the-Needle – 8/8
1:00 rest × 3 Sets
Block 3 – Hinge + Hamstrings
• DB RDL (3s ISO each rep) – 10
• Goblet Curtsy Lunge – 10/10
• Hamstring Walkouts – 10
1:00 rest × 3 Sets
Block 4 – Core + Booty Finisher
8-Minute AMRAP
• DB Hip Thrust (bench) – 12
• KB Swings – 12
• KB Drags – 6/6
• KB Twists – 12
🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 2 + 4
Block 1 – Mobility + Scap Prep
• Dowel Flossing + Figure 8s – 10/10
• Standing Banded T-Rotations – 10/10
• TRX or Hanging Scap Pulls – 10
1 Set
Block 2 – Horizontal Push + Stability
• SA DB Chest Press – 8/8
• SA DB Row from Bear Crawl (bench-supported) – 8/8
• KB Stability Push-Ups – 5/5
1:00 rest × 3 Sets
Block 3 – Row + Press + Rotation
• BB or DB Bent Row (supinated grip) – 6–8
• Staggered SA Band or Cable Chest Press – 10/10
• Half-Kneeling SA Band Pulldown w/ Rotation – 10/10
1:00 rest × 3 Sets
Block 4 – Arms + Upper Capacity
• TRX Bicep Curl – 8
• TRX Row (supinated) – 8
• TRX Overhead Tricep Extension – 8
1:00 rest × 3 Sets
Block 5 – Core AMRAP
5-Minute AMRAP
• SkiErg Sprint – 10 Cals
• V-Ups – 20
• DB or KB Russian Twists – 20
🟦 UPPER BODY (VERTICAL FOCUS)
Week 2 + 4
Block 1 – Mobility + Scap Prep
• Dowel Flossing + Figure 8s – 10/10
• Quadruped Scapular Protraction + Retraction – 10
• Plank → Pike → T-Rotation – 5/5
1 Set
Block 2 – Vertical Pull
• Chin-Ups (banded option) – Max
• Half-Kneeling Band or Cable Face Pull – 10
1:00 rest × 3 Sets
Block 3 – Power Pull + Vertical Pull
• SA DB Snatch – 6/6
• Seated Cable or Band Pulldown – 10
1:00 rest × 3 Sets
Block 4 – Shoulder Capacity + Row
• DB or BB Upright Row – 10
• TRX Row + Reverse Fly – 8/8
1:00 rest × 3 Sets
Block 5 – Core AMRAP
6-Minute AMRAP
• V-Sit w/ DB Shoulder Press – 10
• Hollow Hold w/ DB Pullover – 30s
• Bicycle Crunch – 20/20
🟩 LOWER BODY (SQUAT FOCUS)
Week 2 + 4
Block 1 – Mobility + Pattern Prep
• Hip 90/90s w/ Glute Thrust – 5/5
• Half-Kneeling Quad + Hip Flexor Stretch w/ Overhead Reach – 5/5
• Bulgarian Split Squat (3s ISO) – 6/6
• Goblet Squat Warm-Up – 10
1 Set
Block 2 – Unilateral Squat + Plyo
• Bulgarian Split Squat (3s ISO) – 8/8
• DB Glute Bridge March – 10/10
• BSS Plyometrics (2s ISO) – 6/6
1:00 rest × 3 Sets
Block 3 – Squat Variation + Speed
• Staggered Goblet or BB Squat – 8/8
• Standing SL Band Adduction – 10/10
• SL Step-Up → Knee Drive (speed) – 8/8
1:00 rest × 3 Sets
Block 4 – Lunge Capacity + Calves
• DB Forward + Reverse Lunge – 10/10
• DB Calf Raises – 20
1:00 rest × 3 Sets
Block 5 – Machine + Core Finisher
• AirBike Sprint – 20 Cals
• Kneeling Plate Halos – 10/10
• Weighted Low Plank – Max Hold
1:00 rest × 2–3 Sets
🟨 LOWER BODY (HINGE FOCUS)
Week 2 + 4
Block 1 – Mobility + Glute Prep
• Child’s Pose Walks – 5/5
• Lying Knee-to-Chest Stretch w/ Rotation – 6/6
• SL → Double Glute Bridge – 10/10/10
• Deadlift Warm-Up (light) – 10
1 Set
Block 2 – Hinge Power + Core
• Deadlift – 6–8
• Lateral Lunge → Knee Drive (power) – 8/8
• Copenhagen Plank – 20s/side
1:00 rest × 3 Sets
Block 3 – Staggered Hinge + Jump
• DB or BB Staggered RDL – 6/6
• Elevated DB Glute Bridge – 10
• Jump Squats or Broad Jumps – 10
1:00 rest × 3 Sets
Block 4 – Core + Booty Finisher
8-Minute AMRAP
• Staggered KB Swings – 10/10
• Frog Bridge – 20
• Banded Fire Hydrant + Donkey Kicks (bear crawl ISO) – 10/10
• Hollow Body Hold w/ Flutter + Scissor Kicks – 20/20