Lindsay Hill
HINGING AND PRESSING
( week 1 +3)
Groin Rockers - T - rotations 5/5
SL/ Double Glute bridge 10/10/10
Deadlift warm up 6
1 Set
Deadlift 6-8
DB push ups w/ 3s ISO 8
1:00 rest - 3 sets
DB Chest press 10
DB Staggered RDL 10/10
1:00 rest - 3 sets
DB Glute Bridge 30s
KB Swings 30s
RKC Plank 30s
1:00 rest - 4 sets
SQUATTING AND PULLING
( week 1 +3 )
Dowel flossing + Figure 8s 10/10
TRX scap pulls ( pro + rectration) 10
TRX Row w/ 3s ISO 8
Goblet / Back squat warm up 8
1 Set
Goblet Squat 3s ISO every rep 8
SA Elbow supported DB row ( bench) 8/8
1:00 rest - 3 sets
DB Split Squat w/ 3s ISO every rep 8/8
TRX Rows 8
1:00m - 3 sets
DB Step Up front 8
B/O Row, pronated 8/8
1:00m rest - 3 sets
TRX mtn. climbers ( feet in straps ) 20
Hallow hold - Max
1:00m rest - 3 sets
HIP THRUST AND OH PRESS
( week 1 + 3)
Dowel flossing + figure 8s 10/10
Hanging Scap pulls 10
Hip 90/ 90 w/ thrust 5/5
Banded Fire hydrant + Donkey kicks 10/10
1 Set
DB/BB Hip Thrust 8
Standing SL band abduction 10/10
Low plank hold ( weighted option) MAX
1:00m rest - 3 sets
HK SA DB Shoulder Press 10/10
Seated Band Pull down ( narrow) 10
1:00m rest - 3 sets
KB/DB RDL - Upright Row 10
TRX inverted row from bridge 8X
1:00m rest - 3 sets
Frog pumps 20X
Side plank w/ clamshells 10/10
2-3 sets
HINGING AND PRESSING
(week 2 +4)
Worlds greatest stretch 5/5
Push up - Pike 5
SL/ Double Bridge 10/10/10
RDL Warm up
1 Set
DB/ BB RDL 6-8
Defecit reverse lunge 8/8
1:00m rest - 3 sets
DB Alt. SA chest press 8/8
Hinged SA band pull down 10/10
1:00m rest - 3 sets
Staggered KB swing 10/10
KB Half Get up 10/10
Plank ups 10/10
1:00m rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
( week 2 +4 )
Quadruped Hip and shoulder CARS 5/5/5/5
Hanging / TRX Scap Pro + Retraction 10X
Rack Supported deep squat 10X
BSS warm up 5/5
1 Set
BSS 6-8X
Band Asst. Pull up - MAX
1:00 rest- 3 Sets
HE Goblet Squat 10X
SA TRX W/ Rotation 10/10
1:00 rest- 3 sets
SL Calf raises 20/20
Tib Raises 20
1:00m rest - 3 sets
DB Alt. forward lunges 10/10
DB Plank Rows 10/10
1:00 rest - 3 sets
Gunshow
HIP THRUST AND OH PRESS
( week 2 +4 )
Prone Angels 10
Prone Scap pumps YTWS's 6/6/6
Hip 90/90s w/ thrust 5/5
Banded Hip thrust warm up ( light) 8x
1 Set
DB/BB staggered Hip Thrust 6-8
Side plank w/ hip dips 12/12
1:00m rest - 3 sets
DB clean and Press 10
HK SA band pull down 10/10
1:00m rest - 3 sets
Deficit lateral lunge 8/8
DB Glute bridge ISO w/ block squeeze 40s - 1min
1:00m rest - 3 sets
kneeling DB forward and lateral raise 8/8
Reverse crunch 20
Hallow Hold - Max
30s rest - 3 sets
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BLOCK B
WEEK 3-4
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. DB Split Squat 4 x 6-8 , 3030 Tempo 30
A2. DB B/O Row, pronated 4 x 6-8 , 3010 Tempo 30
B1. Snatch-grip RDL 4 x 6-8 , 3010 Tempo 45
B2. Single arm DB OH Press, supported 4 x 6-8 , 4010 Tempo 45
C1. Side Bridge, beginner 3 x 8-10 , 2012 Tempo 45
C2. Trap 3, incline prone on bench 3 x 8-10 , 4010 Tempo 45
DAY 2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 4 x 8-10 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 4 x 8-10 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 4 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 4 x 10-12 , 4010 Tempo 60
C1. Incline Bicep Curls, neutral grip 3 x 10-12 , 4010 Tempo 60
C2. Lying DB Triceps Extensions, neutral gr. 3 x 10-12 , 3110 Tempo 60
WEEK 1-2
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. DB Split Squat 3 x 8-10 , 3030 Tempo 30
A2. DB 1Arm B/O Row, pronated 3 x 8-10 , 3010 Tempo 30
B1. Snatch-grip RDL 3 x 8-10 , 3010 Tempo 60
B2. Seated B/O DB Flys 3 x 8-10 , 4010 Tempo 60
C1. Side Bridge, beginner 2 x 10-15 , 2012 Tempo 60
C2. Trap 3, incline prone on bench 2 x 8-10 , 4010 Tempo 60
DAY 2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. BW Squats, heels elevated (dowel supported) 3 x 10-12 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 3 x 10-12 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 3 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 3 x 10-12 , 4010 Tempo 60
C1. Incline Bicep Curls, neutral grip 3 x 10-12 , 4010 Tempo 60
C2. Lying DB Triceps Extensions, neutral gr. 3 x 10-12 , 3110 Tempo 60
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BLOCK A
DAY 1
Week 1-2
Cat Camel 1 x 10
PNF Piriformis stretch
90/90 on the floor
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 2 x 8-10 , 3030 Tempo, 60
B. TRX Row neut. gr. 2 x 12-15 , 3010 Tempo, 60
C. Prone Cobra 2 x 15 , 2012 Tempo, 60
D. 50-deg Incline DB Press 2 x 12-15 , 3011 Tempo, 60
E TRX Pendulum Squat 2 x 20 , 3010 Tempo, 60
F. Trap 3 2 x 10-12 , 4010 Tempo, 60
DAY 2
Week 1 -2
Cat Camel 1 x 10
PNF Piriformis stretch
90/90 on the floor
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Clean Grip Romanian Deadlift 2 x 12-15 , 3010 Tempo 60
B. DB L-Lat Raise 2 x 8-12 , 30X0 Tempo 60
C. SB Hamstring Curl 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 2 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60
DAY 1
Weeks 3-4
Cat Camel 1 x 10
PNF Piriformis stretch
90/90 on the floor
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 3 x 10-12 , 3030 Tempo, 60
B. TRX Row neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 3 x 10-12 , 3011 Tempo, 60
E TRX Pendulum Squat 3 x 20 , 3010 Tempo, 60
F. Trap 3 3 x 10-12 , 4010 Tempo, 60
DAY 2
Week 3-4
Cat Camel 1 x 10
PNF Piriformis stretch
90/90 on the floor
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. DB L-Lat Raise 3 x 10-12 , 30X0 Tempo 60
C. TRX Hamstring Curl 3 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 3 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60