Kim Griffiths

🟩Posterior focused--5mins
Week 1 + 3

Block 1 – Movement Prep
YTW's x15
Max Dead-hang (Optional scap pulls)
Scorpions x6 ea
SL Glute bridge x12/12
1 set

Block 2 – Primary Strength--20mins?
Romanian deadlifts 3x8 (1-2 Warm up sets)
SA Bench bent over row 4x8
60-90s rest

Block 3 – Secondary Strength (Press Focus)--10mins
Pullups or Pulldowns 3x12
Dumbbell/Barbell Glute bridge 3x12
30s rest

Block 4 – Accessories+Cooldown--8mins
Kneeling face pulls x15
Farmers carry x2 laps of gym
Rest as needed

Anaerobic finisher

🟥 Anterior Focused
Week 1 + 3

Block 1 – Movement prep-5mins
Worlds greatest stretch x3
Quadraped T rotations x8/8
Shoulder Cars x6/6
SL Glute bridge x15/15
1 set

Block 2 – Primary Strength 15/20
Squat variation 3x8 (with 1-2 warm up sets)
Banded TKE's 4x15
60-90secs rest

Block 3 – Secondary 8mins
Incline Chest press 3x10
Lateral raises 3x12
30s rest

Block 4 – Last block
Standing Shoulder press 3x10
Bulgarian Split squats 3x10
30s rest – 3 Sets

Anaerobic push

🟦 Ant/Pos focused (FB)


Block 1 – Mobility Prep
Block 1 – Movement prep-5mins
Worlds greatest stretch x3
Quadraped T rotations x8/8
Shoulder Cars x6/6
SL Glute bridge x15/15
1 set

Block 2 – Core + Glute Activation
Goblet squat 3x8
Pulldown/pullup 3x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
RDL 3x10
DB chest press 3x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
Shrug 3x10
Farmers carry 3x 2/3 laps
1:00 rest – 3 Sets

Cardio finisher



30s rest – 3 Sets