Melanie Nagy

BLOCK - A

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Dynamic Stretch with Overhead Angels x10
Standing Hamstring Swoops x10/10
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Activation
Deadbugs x10/10
Glute Bridge x20
1 Set

Block 3 – Primary Strength
Dumbbell or Barbell Romanian Deadlift x10
Pull-Up Eccentrics x3-5
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength
Push-Up Progression x8-12
Dumbbell or Cable Pullover x10
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Gunshow
or
Air Bike x30s Hard / x60s Easy x5

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Hip CARs + Hip Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Activation
Bird Dogs x10/10
Clamshells x10/10
1 Set

Block 3 – Primary Strength
Dumbbell or Barbell Front Squat x10
Pull-Up Top Hold x10-20s
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength
Push-Up Progression x8-12
Single Arm Dumbbell Row (Bench Supported) x10/10
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Scapular Pulls x10
Dynamic Figure-4 Stretch x10/10
Standing Hip CARs + Swings x5/5
1 Set

Block 2 – Core + Activation
Deadbugs x10/10
Side Plank x20-30s/Side
1 Set

Block 3 – Primary Strength
Dumbbell or Barbell Hip Thrust x10
Pull-Up Mid-Range Hold x10-20s
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength
Dumbbell Shoulder Press x10
Push-Up Progression x8-12
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Rowing Machine x250m
Skierg x250m
3 Rounds

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Scapular Pulls x10
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Activation
Deadbugs x15/15
Glute Bridge with Abduction x12
1 Set

Block 3 – Primary Strength
Deadlift x10
Pull-Up Top Hold + Slow Lower x3-5
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength
Feet Elevated Push-Up x6-10
Dumbbell Floor Press x10
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Gunshow
or
Air Bike x10 Calories x3-5

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
TRX Scapular Pulls x10
Dynamic Figure-4 Stretch x10/10
1 Set

Block 2 – Core + Activation
Bird Dogs x10/10
Glute Bridge with 5 Second Hold x10
1 Set

Block 3 – Primary Strength
Rack Assisted Split Squat x10/10
Pull-Up Eccentrics x5
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength
Push-Up Progression xAMRAP Quality Reps
Single Arm Dumbbell Row (Bench Supported) x10/10
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scapular Pulls + Wall Angels x10/10
Standing Hip CARs + Swings x5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Activation
Bird Dogs x10/10
Fire Hydrants x10/10
1 Set

Block 3 – Primary Strength
Staggered Hip Thrust x10/10
Pull-Up Scapular Pulls x10
30s or rest as needed – 3 Sets

Block 4 – Secondary Strength
Half Kneeling Dumbbell Shoulder Press x10/10
Deficit Push-Up x8-10
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Banded Crab Walks x12/12
Rowing Machine x250m
3 Rounds