Kal Kandola

🟩 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
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10 (Straps/neutral grip if needed)
Low Plank (Weighted Option) 30–40 s
1:00 rest – 3 Sets

Block 4 – Tennis Elbow Strength
DB Wrist Extension (Eccentric) x12/side
DB Hammer Curl (Slow Lower) x10
Pronation / Supination (Light DB) x12/12
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
1:00 rest – 3 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

1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
TRX Row (Neutral Grip) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets

Block 4 – Tennis Elbow Strength
Isometric Wrist Extension Hold (DB) 30–45 s
DB Reverse Curl (Light, Slow) x10
Pronation / Supination x12/12
1:00 rest – 3 Sets

🟦 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
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB or BB Hip Thrust x10/10
Band / Cable Lat Prayer x10
Standing Single-Leg Band or Plate Abduction x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press (Neutral Grip) x10
SA Band Pulldown x10/10
Lateral Lunge (Goblet) x10/10
1:00 rest – 3 Sets

Block 4 – Tennis Elbow Strength
DB Wrist Extension (2s up / 3s down) x12
DB Radial Deviation x12/side
Farmer Carry (Light, Controlled Grip) 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 x10/10
Banded Glute Bridges w/ Abduction x12
Trap Bar Deadlift (Warm-Up) x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10 (Straps allowed)
DB Staggered Glute Bridge x10/10
1:00 rest – 3 Sets

Block 4 – Tennis Elbow Strength
Eccentric Wrist Extension x12
Cross-Body Hammer Curl x10
Pronation / Supination x12/12
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

Anaerobic Push Finisher

🟥 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
Banded Deadbugs x10/10
Banded Fire Hydrants + Donkeys x12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x10/10
DB Chest-Supported Row (Neutral Grip) x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Tennis Elbow Strength Isometric Wrist Extension Hold 30 s
DB Reverse Curl x10
Pronation / Supination x12/12
1:00 rest – 3 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)
DB or BB Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling SA Band Pulldown w/ Rotation x10/10
Low Plank Hold – Max Time
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
SA Push Press x10/10 (Light + neutral wrist)
TRX Row x10
DB Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Tennis Elbow Strength
DB Wrist Extension x12
DB Radial Deviation x12
Farmer Carry 30 s
30s rest – 3 Sets