Lori Fox
HINGING AND PRESSING
Week 2+4
Cat + Cow 10
Groin Rockers 10/10
Quadruped T - Rotations 10/10
1 Set
Banded Deadbugs 10/10 ( booty Band )
Banded Glute Bridge 20
Dowel RDL Warm up 10
1 Set
Staggered DB RDL 10/10
DB Glute Bridge ISO hold 30-40s
1:00m rest - 3 sets
SA DB Chest Press 10/10
SA Band/ Cable Straight arm Lat pull down 10/10
1:00m - 3 sets
DB Skull crushers 12
Banded Donkey Kicks + Fire hydrants
30s rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 2+4
Dowel Flossing + Figure 8s
Hip CARS + swings 10/10
Rack Supported Deep squat 30s
Split Squat 5/5
1 Set
Deadbugs w/ Band pull apart 5/5
Banded Fire hydrants 12/12
1- 2 Sets
DB/BB front Squat 10
TRX Row ( Supinated) 10
1:00m ret - 3 sets
Split Squat 8/8 ( Rack supported option)
SA Chest Supported Row (pro) 10/10
1:00m rest - 3 sets
BW Speed Squat 12
Band Pull Aparts ( Pro + Sup ext. rotation) 10/10
30s rest- 2-3 Sets
Gunshow
THRUSTING AND OH PRESSING
Week 2+4
TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set
Deadbugs 10/10
Banded Fire Hydrants 12/12
Hip Thrust Warm up 10
1 Set
DB/ BB Hip Thrust w/ 3s ISO every rep 10
Low Plank hold 20-30s
1:00 rest - 3 set
SA DB Push Press 10/10
TRX/ DB Lateral Lunge 10/10
1:00 rest - 3 sets
HIgh plank Shoulder taps 10/10
TRX Row ( inverted option) 30s
Band / Cable Paloff Press 12/12
30s rest - 3 sets
HINGING AND PRESSING HINGING AND PRESSING
Week 1 +3 Week 2+4
Prone Angels + Cat +Cow 10/10 TRX Pec Stretch w/ OH Angels 10
Groin rockers + t - Rotations 10/10 Lying Knee - Chest Stretch 10 breaths each side
1 Set HK T - rotations 10/10
1 Set
Swiss Ball Deadbugs 10/10 Birodgs w/ crunch 10/10
Frog Pumps + Glute Bridge 12/12 Banded Glute Bridge + Clamshells 10/10/10
Dowel RDL Warm up 10 Deadlift Warm up 10
1 Set 1 Set
DB/ BB RDL 10 Deadlift ( Trap bar / BB) 10
DB Frog Pumps + Glute Bridge 10/10 BB Push ups 10
1:00m rest - 3 sets 1:00m rest - 3 sets
DB Incline Press ( wide) 10 DB SA Chest Press 10/10
DB Chest Supported Rows 10 DB SL RDL ( Staggered or Bench Supported) 10/10
1:00 rest - 3 sets 1:00m rest - 3 sets
Hamstring walk outs 10 SB Hamstring Curl 10 ( last rep 15s ISO )
BB Push up ( 3s eccentric) 10 DB Pec Flys from Deadbug ISO 12
1:00m rest - 3 sets 1:00m rest - 3 sets
Anarobic Push Anarobic Push
SQUATTING AND PULLING SQUATTING AND PULLING
Week 1 +3 Week 2+4
Hip + Shoulder CARS 5/5/5/5 Prone Angels 10 + Scap pumps YTW 10 at each
Seated figure 4 hip stretch 30s/30s Hip 90/90s w forward fold 6/6
Rack Supported Deep Squat 30s - 1min SL Sit - Stand 5/5 ( Dowel Asst.)
Split Squat 5/5 Rack Supported deep squat 30s - 1min
1 Set 1 Set
DB Front Squat 10
Goblet / BB Back Squat 10 (HE option) DB Chest Supported Rows 10
TRX Row ( Pro) 10 SL Sit - Stand 8/8
Glute Bridge ISO 40s 1:00m rest - 3 sets
1:00m rest - 3 sets
Split Squat 8/8
SA TRX Row 10/10
Split stance SA DB row ( bench supported) 10/10 Banded Crab walks 12/12
DB Split Squat 10/10 1:00m rest - 3 sets
1:00m rest - 3 sets
Wall Sit ISO ( use rack ) Max
Band pull complex ( pro + Sup + ext. rotations) 8/8/8 TRX Row ISO hold 20s
Split Squat ISO 15s/ 15s 1:00m rest - 3 sets
Low plank ( max hold)
1:00m rest - 3 sets Gunshow
Gunshow
THRUSTING AND OH PRESSING THRUSTING AND OH PRESSING
Week 1+3 Week 2+4
Dowel / Band flossing 10 Standing Shoulder CARS 10/10
TRX/ Haning Scap pulls 10 Standing Hip CARS + Circles 10/10
TRX Lateral Lunge 5/5 TRX Reverse Lunge 10/10
1 Set 1 Set
Banded Deadbugs 10/10
Banded clamshells 15s ISO + 10 reps per side 10/10 Bear crawl shoulder taps 10/10
Hip Thrust Warm up 10 Banded Glute Bridge 10 + Glute March 10/10
1 Set Hip thrust Warm up 10
1 Set
DB/BB Hip thrust 10
HK SA Band pull down 10/10 Hip Thrust 10x ( Last rep 15s ISO hold)
1:00m rest - 3 sets Plank Complex ( side, front, side ) 20s at each
1:00m rest - 3 sest
DB/BB Bent Row 10
HK SA Shoulder Press 10/10 TRX/ DB Reverse lunge 10/10
1:00m rest - 3 sets DB Forward + Lateral Raise 8/8
1:00m rest - 3 sets
TRX/DB Lateral Lunge 10/10
Band Pull Aparts ( Pro + Sup ) 10/10 Banded RDL / Goodmorning ( band around hips and rack) 20
1:00m rest - 3 sets TRX Row ( pro) 10
1:00m rest - 3 sets
Banded Donkey Kicks 12/12
Banded Prone Leg lifts ISO 15s/15s Banded Crab walk Countdown 6-1
Low Plank hold 20 - 30s 1-2 Sets
30s rest - 3 sets
BLOCK E
🟩 HINGING AND PRESSING
Week 1 + 3
Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + T-Rotations x5 Each
1 Set
Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
Bodyweight Good Morning x10
1 Set
Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Cable or Band Kickback x12/12
30s rest – 3 Sets
Block 4 – Secondary Strength (Press + Row)
DB Chest Press (Neutral Grip) x10
Chest-Supported Row x10
30s rest – 3 Sets
Block 5 – Accessory / Core + Posterior Chain
Push-Ups on Dumbbells or BB Push-Ups x10
Hamstring Walkouts x10
30s rest – 3 Sets
Anaerobic Finisher (Optional)
🟦 SQUATTING AND PULLING
Week 1 + 3
Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band or Dowel Flossing x10
Deep Squat Hold (Weighted Option)
1 Set
Block 2 – Primary Strength (Squat + Pull)
BB Front Squat or Goblet Squat x8–10
Half-Kneeling Cable or Band SA Lat Pulldown x10/10
1:00 rest – 3 Sets
Block 3 – Secondary Strength (Pull + Split)
TRX Row (Feet-Elevated Option) x10
DB Split Squat or Bulgarian Split Squat x10/10
1:00 rest – 3 Sets
Block 4 – Accessory / Power Development
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
DB Speed Box Squat x10–12
1:00 rest – 3 Sets
Block 5 – Finisher
Gunshow
🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3
Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Mini-Band Clamshells x10/10
Hip Thrust ISO Hold (5s × 5)
1 Set
Block 2 – Glute + Lunge Strength
BB Hip Thrust x10
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets
Block 3 – Secondary Strength (Press + Row)
Half-Kneeling DB Arnold Press x10/10
TRX High Row or Face Pull x10
1:00 rest – 3 Sets
Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
DB SA Z Press x10/10
1:00 rest – 3 Sets