Michelle Feschuk

🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Pec Stretch + Angels – 10
• Cat + Cow – 10
• Hanging Scap Pulls – 10
1 Set

Block 2 – Horizontal Press + Scap Stability
• DB Squeeze Press – 10
• Band Pull-Aparts (Supinated + Pronated) – 8/8
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Row + Chest Fly
• Chest-Supported DB Rows – 10
• SA Band Pec Fly (hinged or kneeling) – 10/10
1:00 rest × 3 Sets

Block 4 – Push-Up + Row Capacity
• DB Push-Ups – 30s
• TRX Rows (neutral grip) – 30s
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – Max
• SA Band or Cable OH Tricep Extension – 10/10
1:00 rest × 3 Sets


🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Bear Crawl → Pike – 6
• SL → Double Glute Bridge – 10/10/10
• Deadlift Warm-Up – 10
1 Set

Block 2 – Primary Hinge
• Deadlift – 8
• Banded Staggered RDL – 10/10
1:00 rest × 3 Sets

Block 3 – Posterior Chain Strength
• DB or BB Hip Thrust – 10
• Deficit Reverse Lunge – 8/8
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge + Power
• SL DB RDL – 8/8
• Speed Squat or Jump Squat – 12
1:00 rest × 3 Sets

Block 5 – Core / Anti-Rotation
• Downward Band Chops – 10/10
• Side Plank + Clamshell – 10/10
30s rest × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Band or Dowel Flossing – 10
• Scap Pull-Ups – 10
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-Ups (banded if needed) – Max
• Half-Kneeling SA Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 3 – Vertical Press + Row + Core
• SA Landmine Press – 10/10
• Landmine Bent-Over Row (straddle stance) – 10
• Landmine Anti-Rotation Press – 5/5
1:00 rest × 3 Sets

Block 4 – Overhead Strength + Triceps
• BB or DB 90° ISO Hold – Max
• BB or Floor Tricep Push-Ups – 10
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 1:00
• Plank-Ups – 1:00
1:00 rest × 2–3 Sets

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Bulgarian Split Squat Warm-Up – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Goblet or BB Back Squat – 8
• TRX Pistol Squat – 8/8
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Glute Stability
• Bulgarian Split Squat – 8/8
• DB Glute Bridge ISO + Abduction – 20
1:00 rest × 3 Sets

Block 4 – Conditioning + Core
• AirBike – 20 Calories
• Wall Sit – Max
• Weighted Plank – Max
1–2 Sets





🟦 UPPER — HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Wall Angels – 10
• Push-Up → Pike – 5
• Standing Windmills – 10/10
1 Set

Block 2 – Primary Press + Pull
• SA DB Chest Press – 10/10
• SA Band Pulldown – 10/10
2:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Chest + Scap Stability
• DB Chest Fly – 10
• TRX Reverse Fly – 10
1:00 rest × 3 Sets

Block 4 – Row + Shoulder Complex
• Half-Kneeling DB Row (bench supported) – 10/10
• Alt. DB Lateral + Forward Raise – 8/8
1:30 rest × 3 Sets

Block 5 – Arms
• Incline Bench DB Bicep Curl – 10
• SA Cable or Band Tricep Extension – 10/10
1:00 rest × 2–3 Sets


🟩 LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Squat → Toe Touch – 10
• Groin Rockers + T-Spine Rotations – 5/5
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge + Core
• DB or BB RDL – 8
• Plank Hip Dips – 10/10
• SL Glute Bridge ISO – 15s / 15s
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
• BB Staggered Hip Thrust – 10/10
• SL RDL ISO Hold – 15s / 15s
1:00 rest × 3 Sets

Block 4 – Power + Posterior Chain
• Staggered KB Swings – 10/10
• Bench Reverse Hypers – 20
1:00 rest × 3 Sets

Block 5 – Core Finisher
• Swiss Ball Pass – 10
• Swiss Ball Rollouts – 10
• Hanging Leg Raises – 10
30s rest × 3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 2 + 4

Block 1 – Scap + T-Spine Prep
• Hinged Y-W-T Raises – 5/5/5
• Scapular Pull-Ups – 10
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-Ups or Pronated Cable Pulldown – 8
• Prone Scap Holds (Y-W-T) – 10s each
1:00 rest × 3 Sets

Block 3 – Vertical Press + Pull
• Half-Kneeling SA Shoulder Press – 10/10
• Seated Cable Pulldown – 10
1:00 rest × 3 Sets

Block 4 – Arms + Push Capacity
• TRX Bicep Curl – 10/10
• BB or Bench Push-Ups (plyo option) – Max
1:00 rest × 3 Sets

Block 5 – Shoulder + Grip
• DB Lateral Raises – 12–15
• Dead Hang – Max
1:00 rest × 1 Set

🟩 LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• 90/90 Hip Switches + Internal Lift-Offs – 5/5
• Deep Squat + T-Spine Rotation – 6/6
• Bulgarian Split Squat (3-s ISO) – 6/6
• Heels-Elevated Goblet Squat – 10
1 Set

Block 2 – Primary Unilateral Strength
• Bulgarian Split Squat (3-s ISO) – 8/8
• DB Glute Bridge – 10
1:00 rest × 3 Sets

Block 3 – Squat + Calves
• Heels-Elevated Goblet Squat – 10
• DB Calf Raises – 20
1:00 rest × 3 Sets

Block 4 – Lunge + Tibialis
• DB Alternating Forward Lunge – 10/10
• Tib Raises – 20
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 20 Calories
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets