Martina Brown
BLOCK F
🟩 HINGING & PRESSING
Week 1 + 3 -
Block 1 – Mobility Prep
• Cat + Cow → Thoracic Rotations - 10 each
• Half-Kneeling Adductor Rock - 8/8
• Prone Hamstring Hover Lift-Off (2s hold) – 12/12
1 Set
Block 2 – Core & Glute Activation
• Deadbug w/ DB Pullover – 8/8
• Banded Glute Bridge → Abduction Pulse → ISO – 12
• Dowel Hip Hinge w/ 4s Eccentric – 8
1 Set
Block 3 – Primary Strength (Hinge Focus)
• Conventional Deadlift (3-1-1 tempo) – 6–8
• BB or DB Hip Thrust (2–3s top squeeze) – 10
1:00 rest × 3 Sets
Block 4 – Secondary Strength (Press + Row)
• DB Floor Press (pause at chest) – 8
• Chest-Supported DB Row (1.5 rep) – 8
1:00 rest × 3 Sets
Block 5 – Posterior Chain + Core
• DB Chest Fly's from Deadbug or Hallow Hold -12
• Hamstring Walkout - 12
* DB Push and pull - 6/6
1:00 rest × 3 Sets
Anaerobic Finisher
Rower or AirBike
20s ON / 40s OFF × 5
🟦 SQUATTING & PULLING
Week 1 + 3
Block 1 – Warm-Up / Mobility
• Hip 90/90 w/ overhead reach -5/5
• Plank thoracic rotations - 6/6
• Heels-Elevated Squat w/ plate press - 10
1 Set
Block 2 – Primary Strength (Squat + Pull)
• Heels-Elevated DB Front Rack Squat (4-2-1 tempo) – 6–8
• Half-Kneeling SA High Band or Cable Pulldown – 10/10
1:00 rest × 3 Sets
Block 3 – Secondary Strength (Pull + Split)
• SA TRX Row - 8/8
• DB Bulgarian Split Squat (2s pause at bottom) – 8/8
1:00 rest × 3 Sets
Block 4 – Accessory / Lower + Stability
• Band Face Pull + External Rotation – 10 + 10
• Goblet Squat ( Quick Tempo) - 12
1:00 rest × 3 Sets
Block 5 – Finisher (Arms)
Gunshow – 2–3 Rounds
• Incline DB Curl – 12
• Cable Tricep Pressdown – 12
🟧 FULL BODY HIIT — WORKOUT B
Week 1 + 3
Mobility Warm-Up (5 minutes)
• World’s Greatest Stretch – 4/4
• Cat + Cow 10 - Bear Crawl ISO 15s
• Banded Glute Bridge -12
• Walking Lunge → Torso Rotation – 6/6
1 Set
Block 1 – Strength Conditioning (3 Rounds)
A1: SkiErg or Rower – 40s
A2: DB RDL → High Row– 40s
A3: Push-Up → Shoulder Tap – 40s
Rest: 1:00
Block 2 – Strength Conditioning (3 Rounds)
B1: AirBike – 40s
B2: DB Squat → Arnold Press – 40s
B3: TRX Body Saw – 40s
Rest: 1:00
5-Minute Core Ladder
Increase reps by +5 each round
• Deadbug Crunch– 10
• Toe Reach Crunch – 15
• Reverse Crunch – 10
🟩 HINGING & PRESSING
Week 2 + 4
Block 1 – Mobility Prep
• Cat +Cow - Pike - 10/10
• Groin Rockers + thoracic Rotations - 5 of each
• Prone Hamstring Extension Lift (straight leg) – 15/15
1 Set
Block 2 – Core + Glute Activation
"• Birdogs w/ Toe tap ext. - 10/10 "
• Glute Bridge w/ Double Pulse at Top – 12
• Dowel Good Morning (dowel on back) - 10
1 Set
Block 3 – Primary Strength (Hinge Focus)
• DB or BB Romanian Deadlift (1.5 Rep Pattern) – 8
• DB Glute Bridge + March last rep - 10/10
1:00 rest × 3 Sets
Block 4 – Secondary Strength (Press + Row)
• DB SA Bench Press (neutral → pronated on the way up) – 10/10
• Chest-Supported SA DB Row (3s eccentric) – 8
1:00 rest × 3 Sets
Block 5 – Posterior Chain + Core
• Decline or Deficit Push-Up (controlled) – 6–10
• KB Swings -12 ( Staggered option) 10/10
1:00 rest × 3 Sets
Anaerobic Finisher
Rower or Bike
30s ON / 30s OFF × 4
🟦 SQUATTING & PULLING
Week 2 + 4
Block 1 – Warm-Up / Mobility
• Seated Figure-4 + Rotation – 20s/20s
• Standing T-Spine Rotation w/ Reach – 6/6
• Deep Squat w/ Prying -10
1 Set
Block 2 – Primary Strength (Squat + Pull)
• Goblet or Back Squat (1.5 rep) – 8
• Half-Kneeling SA Lat Pulldown (straight arm ) – 10/10
1:00 rest × 3 Sets
Block 3 – Secondary Strength (Pull + Split)
• TRX Row + Fly Combo - 6/6
• DB Split Squat w/ Slight Forward Hinge ( Glute focus) – 8/8
1:00 rest × 3 Sets
Block 4 – Accessory / Lower + Stability
• TRX Y Raise - 8
• Heels-Elevated Goblet Squat (2 pulses at the bottum ) – 15
1:00 rest × 3 Sets
Block 5 – Finisher (Arms)
Gunshow — 2–3 Rounds
• DB Hammer Curl + Rotation – 10
• Bench Dip or Cable Tricep Extension – 12
🟧 FULL BODY HIIT — WORKOUT B
Week 2 + 4
Mobility Warm-Up (5 minutes)
• World’s Greatest Stretch 4/4
• Cat + Cow 10 → Bear Crawl ISO w/ Shoulder taps -5/5
• Banded Clamshells 12/12
• Walking Lunge + Lateral Reach – 6/6
1 Set
Block 1 – Strength Conditioning (3 Rounds)
A1: SkiErg / Rower – 45s
A2: DB RDL + Bent Row – 45s
A3: Push-Up → Alternating DB Row (slow) – 45s
Rest: 1:00
Block 2 – Strength Conditioning (3 Rounds)
B1: AirBike – 45s
B2: DB Front Squat → Push Press (controlled, no jump) – 45s
B3: TRX Fall-Out -45s
Rest: 1:00
5-Minute Core Ladder
Increase reps by +5 each round
• Plank Shoulder Tap – 10/10
• Alternating Toe Reach – 15
• Reverse Crunch – 10