Laura Hoadley

BLOCK - B



HINGING AND PRESSING
Week 1 +3

Prone Angels + Cat +Cow 10/10
Groin rockers + t - Rotations 10/10
1 Set

Swiss Ball Deadbugs 10/10
Frog Pumps + Glute Bridge 12/12
Dowel RDL Warm up 10
1 Set

DB/ BB RDL 6
DB Frog Pumps + Glute Bridge 10/10
1:00m rest - 3 sets

DB Incline Press ( wide) 6
DB Chest Supported Rows 6
1:00 rest - 4 sets


Hamstring walk outs x6
BB Push up ( 3s eccentric) 6-8
1:00m rest - 3 sets

Anarobic Push


SQUATTING AND PULLING
Week 1 +3

Hip + Shoulder CARS 5/5/5/5
Seated figure 4 hip stretch 30s/30s
Rack Supported Deep Squat 30s - 1min
Split Squat 5/5
1 Set


Goblet / BB Back Squat 6 (HE option)
TRX Row ( Pro) 6
Glute Bridge ISO 40s
1:00m rest - 3 sets


Split stance SA DB row ( bench supported) 6-8
DB Split Squat 6-8
1:00m rest - 3 sets

Gunshow

THRUSTING AND OH PRESSING
Week 1+3

Dowel / Band flossing 10
TRX/ Haning Scap pulls 10
TRX Lateral Lunge 5/5
1 Set

Banded Deadbugs 10/10
Banded clamshells 15s ISO + 10 reps per side 10/10
Hip Thrust Warm up 10
1 Set


DB/BB Hip thrust 6-8
HK SA Band pull down 6
1:00m rest - 4 sets


DB/BB Bent Row 8
HK SA Shoulder Press 8
1:00m rest - 3 sets

TRX/DB Lateral Lunge 5/5
Band Pull Aparts ( Pro + Sup ) 10/10
1:00m rest - 3 sets

Low Plank hold 20 - 30s
30s rest - 3 sets

HINGING AND PRESSING
Week 2+4

TRX Pec Stretch w/ OH Angels 10
Lying Knee - Chest Stretch 10 breaths each side
HK T - rotations 10/10
1 Set


Birodgs w/ crunch 10/10
Banded Glute Bridge + Clamshells 10/10/10
Deadlift Warm up 10
1 Set

Deadlift ( Trap bar / BB) 4-6
BB Push ups 4-6
2:00m rest - 4 sets

DB Chest Press 6-8
DB SL RDL ( Staggered or Bench Supported) 6-8
1:00m rest - 3 sets


SB Hamstring Curl 6 ( last rep 15s ISO )
DB Pec Flys 2sISO 6
1:00m rest - 3 sets

Anarobic Push


SQUATTING AND PULLING
Week 2+4

Prone Angels 10 + Scap pumps YTW 10 at each
Hip 90/90s w forward fold 6/6
SL Sit - Stand 5/5 ( Dowel Asst.)
Rack Supported deep squat 30s - 1min
1 Set

DB Front Squat 6
DB Chest Supported Rows 6

2:00m rest - 4 sets

Split Squat 6/6
SA TRX Row 6/6
Banded Crab walks 12/12
1:00m rest - 3 sets

Gunshow



THRUSTING AND OH PRESSING
Week 2+4

Standing Shoulder CARS 10/10
Standing Hip CARS + Circles 10/10
TRX Reverse Lunge 10/10
1 Set


Bear crawl shoulder taps 10/10
Banded Glute Bridge 10 + Glute March 10/10
Hip thrust Warm up 10
1 Set


Hip Thrust 6x ( Last rep 15s ISO hold)
Side bridge, advanced, x8ea
2:00m rest - 4 sets


TRX/ DB Reverse lunge 6/6
DB Lateral Raise 6/6
1:00m rest - 4 sets

Banded RDL x 8 (band around hips
TRX Row ( pro) 10
1:00m rest - 3 sets

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🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Glute Bridge March x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Squeeze Press x10
SA Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
TRX Stability Push-Up x10
DB Glute Bridge x10
2–3 Sets

Anaerobic Push Finisher - Airbike - 30s Work / 30s Rest X4 ( 4 minutes)

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB or BB Front Squat x10
TRX or BB Row (Supinated) x10
SL Sit-to-Stand (Dowel Assist) x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Flow Circuit
TRX Row (Supinated) 30s
DB Farmer’s March 30s
TRX Assisted Alternating Reverse Lunge 30s
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX or Hanging Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB OH Press x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Alternating Lateral Lunge 30s
TRX Row (Inverted Option) 30s
Banded Plank Shoulder Walkouts 30s
30s rest – 3 Sets


🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
SB Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Low Plank Hold – Max Time
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Alternating SA Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10
DB Pec Flys from Deadbug Position x10
2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge w/ 5s ISO Hold x10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (Rack Assisted) x10/10
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
HE Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Paloff Step-Outs x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX Assisted or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets