Mark Nichol

Office Worker

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Half-Kneeling Hip Flexor Stretch – 30 sec/side
Doorway Pec Stretch – 30 sec/side
Quadruped Thoracic Rotations – 8/side

1 Set

Block 2 – Activation
Banded Glute Bridge - 15
Dead Bug or Bird-Dog - 10 ea

1–2 Sets

Block 3 – Primary Strength
Romanian Deadlift – 8
Dumbbell Bench Press – 8

1:00 Rest – 3 Sets

Block 4 – Secondary Strength
Single Arm Cable Row – 10/side
Band Pull-Apart – 15–20

1:00 Rest – 3 Sets

Conditioning Finish or Accessory Work

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Childs> Cobra pose stretch 30sec each
Doorway Pec Stretch – 30 sec/side
90/90 Hip Rotations – 8/side

1 Set

Block 2 – Activation
Mini Band Lateral Walk - 12/side
Bird Dog - 10/side

1–2 Sets

Block 3 – Primary Strength
Goblet Squat – 8
TRX Row – 8

1:00 Rest – 3 Sets

Block 4 – Secondary Strength
Front Foot Elevated Split Squat – 10/side
TRX Face Pull – 12

1:00 Rest – 3 Sets

Conditioning Finish or Accessory Work

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Half-Kneeling Hip Flexor Stretch with Reach – 30 sec/side
Corner Pec Stretch – 30 sec/side
Wall Slides - 10

1 Set

Block 2 – Activation
Mini Band Glute Bridge - 15
Front Plank – MAX

1–2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust – 8
Half-Kneeling Dumbbell Overhead Press – 8

1:00 Rest – 3 Sets

Block 4 – Secondary Strength
Half-Kneeling Single Arm Cable Row – 10/side
Cable Reverse Fly – 12

1:00 Rest – 3 Sets

Conditioning Finish or Accessory Work

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Childs> Cobra pose stretch 30sec each
Doorway Pec Stretch – 30 sec/side
Side lying T rotation– 8/side

1 Set

Block 2 – Activation
Mini Band Glute Bridge - 15
Pallof Press - 12/side

1–2 Sets

Block 3 – Primary Strength
Deadlift – 8
Incline Dumbbell Bench Press – 8–10

1:00 Rest – 3 Sets

Block 4 – Secondary Strength
TRX High Row – 10
Cable Face Pull – 12

1:00 Rest – 3 Sets

Conditioning Finish or Accessory Work

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Half-Kneeling Hip Flexor Stretch – 30 sec/side
Doorway Pec Stretch – 30 sec/side
Quadruped Thoracic Rotations – 8/side

1 Set

Block 2 – Activation
Mini Band Lateral Walk × 12/side
Dead Bug × 10/side

1–2 Sets

Block 3 – Primary Strength
Front Squat – 8
Single Arm Dumbbell Row – 8/side

1:00 Rest – 3 Sets

Block 4 – Secondary Strength
Front Foot Elevated Split Squat – 8/side
TRX High Row – 12

1:00 Rest – 3 Sets

Conditioning Finish or Accessory Work

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Half-Kneeling Hip Flexor Stretch with Reach – 30 sec/side
Doorway Pec Stretch – 30 sec/side
Cat-Cow - 10

1 Set

Block 2 – Activation
Clamshell - 15/side
Front Plank – 30–45 sec

1–2 Sets

Block 3 – Primary Strength
Glute bridge – 8
Seated Dumbbell Overhead Press – 8

1:00 Rest – 3 Sets

Block 4 – Secondary Strength
Single Arm Band Lat Pulldown – 10/side
Band Pull-Apart – 15

1:00 Rest – 3 Sets

Conditioning Finish or Accessory Work optional finisher