Marlo Heyer

BLOCK - A



HINGING AND PRESSING
Week 1 +3

Cat + Cow 10
Side Lying Foam Roller T - Rotations 10/10
1 Set





Deadbugs 10/10
Banded Glute Bridge 20
Dowel RDL Warm up 10
1-2 Sets

DB/ BB RDL 10
DB Chest Press on bench ( Wide) 10
1:00m rest - 3 sets


DB Glute Bridge 12
SA Band/ Cable Pull down ( narrow) 10/10
1:00m - 3 sets


BB Push up 10
SB Hamstring Curl 10/ Elevated Glute Bridge 10
30s rest - 3 sets

Anaerobic Push


SQUATTING AND PULLING
Week 1 +3

scarecrows + Angels 10/10
Hip CARS + swings 10/10
Rack Supported Deep squat 10
Split Squat 5.5
1 Set

Birdogs w/ 2s ISO every rep 10/10
Banded Clamshells 12/12
1- 2 Sets


DB Goblet Squat 10 ( HE option)
SA DB Row off bench 10/10
1:00m ret - 3 sets


Split Squat 8/8 ( Rack supported option)
TRX Row ( Pro) 10
Band Pull Aparts ( Pro + Sup ext rotation) 8/8/8
1:00m rest - 3 sets

Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)


1:00m rest - 3 sets


THRUSTING AND OH PRESSING
Week 1+3


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


Banded Deadbugs 10/10
Banded Clamshells 10/10
Hip Thrust Warm up 10
1 Set


DB/ BB Hip Thrust w/ 3s ISO every rep 10
Seated Band / Cable Pull down ( narrow) 10
1:00 rest - 3 set

DB Push Press 10
HK SA Band Pull down 10/10
1:00 rest - 3 sets

TRX supported / DB Lateral Lunge 10/10
Banded Crab walks 12/12
Banded shoulder drivers 30s
1:00m rest - 3 sets