Laura Hoadley

F1- Golf!

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
• World's Greatest Stretch × 5/side
• Cat-Cow × 8
• Hip Airplanes × 5/side
• Banded Shoulder External Rotations × 12
1 Set

Block 2 – Core + Glute Activation
• Dead Bug × 10/side
• Mini Band Lateral Walks × 12 steps each way
• Pallof Press Hold × 20 sec/side
1 Set

Block 3 – Primary Strength (Hinge Focus)
• Romanian Deadlift × 6–8
• Single-Leg Romanian Deadlift × 8/leg
3 Sets 60 sec Rest

Block 4 – Secondary Strength (Press Focus)
• Dumbbell Bench Press × 8–10
• Half-Kneeling OHP Press × 8/side
3 Sets 60 sec Rest


CARDIO!!

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
• 90/90 Hip Rotations × 8
• Thoracic Open Books × 8/side
• Ankle Rocks × 10
• Band Pull-Aparts × 15
1 Set

Block 2 – Core + Glute Activation
• Bird Dog × 10/side
• Glute Bridge × 15
• Side Plank × 30 sec/side
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
• Goblet Squat × 8
• Chest Supported Row × 10
3 Sets 60 sec Rest

Block 4 – Arms
• Wrist Extensions × 15
• Hammer Curls × 12
• Farmer Carry × 30–40 m
3 Sets 30 sec Rest

Block 5 – Cardio Finisher
• Assault Bike 20 sec hard
• 40 sec easy

3 Rounds


🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
• Hip Flexor Stretch × 30 sec/side
• Thoracic Rotations × 8/side
• Band pull-aparts × 10
• Deep Squat Hold × 30 sec

1 Set

Block 2 – Core + Glute Activation
• Single-Leg Glute Bridge × 10/leg
• Pallof Press × 10/side
• Bear Crawl × 20 m

1 Set

Block 3 – Primary Strength (Thrust Focus)
• Barbell Hip Thrust × 8
• Walking Lunge × 10/leg
3 Sets 60 sec Rest

Block 4 – Secondary Strength (Overhead Press)
• Standing Dumbbell Overhead Press × 8
• Cable Woodchoppers × 10–12/side
3 Sets 60 sec Rest

Conditioning Finish
• Medicine Ball Rotational Slams × 8/side
• Kettlebell Swings × 15
• Suitcase Carry × 25 m/side
3–4 Rounds 45 sec Rest

F2

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
• World's Greatest Stretch × 5/side
• Cat-Cow × 8
• Hip Airplanes × 5/side
• Banded Shoulder External Rotations × 12
1 Set

Block 2 – Core + Glute Activation
• Hollow Body Hold × 20 sec
• Single-Leg Glute Bridge × 10/leg
• Pallof Press × 10/side
1 Set

Block 3 – Primary Strength (Hinge Focus)
• Trap Bar Deadlift × 5–6
• Dumbbell Romanian Deadlift × 10
3 Sets • 60 sec Rest

Block 4 – Secondary Strength (Press Focus)
• Incline Dumbbell Bench Press × 8
• Push-Ups × 10–15
3 Sets • 60 sec Rest

Anaerobic Push Finisher
• Kettlebell Swings × 15
• Medicine Ball Slams × 10
• Sled Push × 20 m
3 Rounds • 45 sec Rest


🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
• 90/90 Hip Rotations × 8
• Thoracic Open Books × 8/side
• Band Pull-Aparts × 15
• Deep Squat Hold × 30 sec
1 Set

Block 2 – Core + Glute Activation
• Dead Bug × 10/side
• Mini Band Lateral Walks × 12 steps each way
• Side Plank × 30 sec/side
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
• Split Squat × 8/leg
• Pull-Ups progression (or Lat Pulldown) × 8–10
3 Sets • 60 sec Rest

Block 4 – Arms
• Wrist Extensions × 15
• Reverse Curls × 12
• Bottoms-Up Kettlebell Carry × 20–30 m
3 Sets • 30 sec Rest

Block 5 – Cardio Finisher
• Row Erg 250 m
• 30 bicycles
2-3 Rounds


🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
• Hip Flexor Stretch × 30 sec/side
• Thoracic Rotations × 8/side
• Band Dislocates × 10
• World's Greatest Stretch × 5/side
1 Set

Block 2 – Core + Glute Activation
• Bear Crawl × 20 m or so lol
• Copenhagen Plank × 20 sec/side
• Bird Dog × 10/side
1 Set

Block 3 – Primary Strength (Thrust Focus)
• Barbell Hip Thrust × 6–8
• Step-Ups × 10/leg
3 Sets • 60 sec Rest

Block 4 – Secondary Strength (Overhead Press)
• OHP Press × 8/side
• Cable Woodchoppers × 12/side
3 Sets • 60 sec Rest

Conditioning Finish