Lori Fox

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped T-Rotations x8/8
Half-Kneeling Dynamic Hip Flexor Stretch x8/8
Foam Roller Thoracic Extensions x10
1 Set

Block 2 – Primary Strength
Barbell Romanian Deadlift x8
Dumbbell Floor Press x8-10
Hollow Body Rockers x15
30s Rest or Rest as Needed – 4 Sets

Block 3 – Secondary Strength
Single Leg Romanian Deadlift x8/8
Seated Cable Pulldown x10-12
Kettlebell Front Rack March x20 Steps
30s Rest or Rest as Needed – 3 Sets

Block 4 – Accessory
Swiss Ball Hamstring Curl x12
Cable Woodchoppers x12/12
Dumbbell Triceps Extension x12-15
30s Rest or Rest as Needed – 3 Sets

Block 5 – Optional Finisher
Air Bike
15s Hard / 45s Easy
6-8 Rounds

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip Controlled Articular Rotations x5/5
Dynamic Deep Squat Pry x8
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength
Heels Elevated Goblet Squat x8
TRX High Row x10
Deadbug x10/10
30s Rest or Rest as Needed – 4 Sets

Block 3 – Secondary Strength
Dumbbell Split Squat x10/10
Cable Face Pull x15
Kettlebell Swing x15
30s Rest or Rest as Needed – 3 Sets

Block 4 – Accessory
Low to High Cable Woodchoppers x12/12
Dumbbell Skull Crushers x12
Kettlebell Around the World x10/10
30s Rest or Rest as Needed – 3 Sets

Block 5 – Optional Finisher
Row Ergometer
250m Hard
250m Easy
5 Rounds

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dynamic Figure-4 Stretch x8/8
TRX Scapular Pulls x10
Banded Clamshells x12/12
1 Set

Block 2 – Primary Strength
Staggered Dumbbell Hip Thrust x8/8
Dumbbell Pullover x10
Low Plank with Shoulder Tap x20
30s Rest or Rest as Needed – 4 Sets

Block 3 – Secondary Strength
Seated Dumbbell Shoulder Press x10
Goblet Lateral Lunge x10/10
Kettlebell Bottoms-Up Carry x20m/20m
30s Rest or Rest as Needed – 3 Sets

Block 4 – Accessory
Dumbbell Overhead Triceps Extension x12
Hollow Body Hold Max Time
Banded Shoulder Drivers x30s
30s Rest or Rest as Needed – 3 Sets

Block 5 – Optional Finisher
Ski Erg
30s Hard
30s Easy
8 Rounds

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
PNF TRX Pec Stretch x5/5
Quadruped T-Rotations x8/8
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength
Hex Bar Deadlift x6
Alternating Single Arm Dumbbell Floor Press x8/8
Body Saw Plank x10
30s Rest or Rest as Needed – 4 Sets

Block 3 – Secondary Strength
Single Leg Romanian Deadlift x10/10
Half-Kneeling Single Arm Cable Pulldown x10/10
Kettlebell Front Rack Carry x20m/20m
30s Rest or Rest as Needed – 3 Sets

Block 4 – Accessory
Plank Ups x8/8
Triceps Superset x10/10
Forearm Superset x12/12
30s Rest or Rest as Needed – 3 Sets

Block 5 – Optional Finisher
Air Bike
10 Calories Hard
10 Calories Recovery
6 Rounds

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10
Dynamic Frog Stretch x10
Bodyweight Split Squat x5/5
1 Set

Block 2 – Primary Strength
Dumbbell Split Squat x8/8
Chest Supported Dumbbell Row x8-10
Deadbug x15/15
30s Rest or Rest as Needed – 4 Sets

Block 3 – Secondary Strength
Heels Elevated Dumbbell Front Squat x12
Single Arm TRX Row x10/10
Kettlebell Swing x20
30s Rest or Rest as Needed – 3 Sets

Block 4 – Accessory
Cable Woodchoppers x12/12
Dumbbell Skull Crushers x12
Kettlebell Around the World x10/10
30s Rest or Rest as Needed – 3 Sets

Block 5 – Optional Finisher
Row Ergometer
500m Moderate-Hard
3-4 Rounds

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows x10
Hip 90/90 Rotations x5/5
Dynamic Frog Stretch x10
1 Set

Block 2 – Primary Strength
Barbell Hip Thrust x8
Dumbbell Pullover x10
Low Plank Hold Max Time
30s Rest or Rest as Needed – 4 Sets

Block 3 – Secondary Strength
Seated Dumbbell Shoulder Press x8
TRX High Row x10
Dumbbell Reverse Lunge x10/10
30s Rest or Rest as Needed – 3 Sets

Block 4 – Accessory
Feet Elevated Glute Bridge x12
Side Plank x30s/30s
Deadbug x15/15
30s Rest or Rest as Needed – 3 Sets

Block 5 – Optional Finisher
Airbike sprints. dealers choice