Michelle Kirk

BLOCK C -



HINGING AND PRESSING
Week 1 +3

TRX hinged lat stretch 10/10
Cat + Cow 10
Quadruped T - Rotations 6/6
1 Set


DB Deadbugs ( Shoulder stability) 10/10
SL/ Double Bridge 5/510
DB RDL warm up ( light)
1 set

DB staggered or SL RDL 6/6
DB Glute Bridge 8
1:00 rest - 4 sets

DB Chest Press ( wide) 6
SA Band pull down ( narrow) 6/6
1:00 rest - 4 sets

BB Pushups x 12
DB Glute Bridge ISO / Hamstring Curl 10X
1:00 rest - 3 sets


Anarobic Push




SQUATTING AND PULLING
Week 1 + 3

Band flossing 10
Band Pull Aparts: Pronated + Supinated x 10/10
TRX or Rack supported deep Squat 20-30s
BW Alt. reverse lunge
1 set

Goblet / BB Back Squat
SA TRX Row 8/8
1:00 rest - 3 sets

DB Alt. Reverse lunge 6/6
Chest Supported Row(Pronated) x 6
1:00 rest - 3 sets


Alternating TRX Supinated Row + Curls x 6/6
Calf Raise from Split Squat ISO 10/10
1:00 rest - 3 sets

BW Speed squat 30s
Band Pulls Pronated and supinated 8/8
30s rest - 2-3 sets


THRUSTING AND OH PRESS
Week 1 +3


TRX Row w/ 5s ISO 5X
Deadbug w/ SA DB Iso x 12/12
Clamshells 10/10
BW Hip thrust 10X
1 set

Hip Thrust x 6
Double Band Pulldown(Supinated) x 8
1:00 rest - 4 sets

HK SA shoulder press 6/6
Reverse Lunges( Rack Supported Option) x 6/6
1:00 rest - 4 sets

TRX / Band Face Pull 8X
DB Pull ove 8X
1:00 rest - 3 sets


HINGING AND PRESSING
Week 2 +4

Cat and Cow 10
Bear Crawl - Pike 10
Banded Glute Bridges 20X
Deadlift Warm up 10
1 Set

Deadlift 10
Staggered SL DB Glute Bridge 10/10
1:00 rest - 3 sets

DB Squeeze press 10
Prone YTW Holds ( bench) 10s at each
1:00 rest - 3 sets

Plank ups 5/5
DB Glute Bridge ISO 40s - 1 min
1:00 rest - 3 sets

Anarobnic Push










SQUATTING AND PULLING
Week 2+4

Hip and Shoulder CARS 5/5/5/5
Rack Asst. Deep Squat 30s
BW Sit - Stand W/ plate press 5/5
1 set

Back/Goblet Squat x 10
Sit - Stand w/ Plate Press 10/10
1:00 rest - 3 sets

TRX Inverted Row ( pro) 10
Split Squat 10/10
1:00 rest - 3 sets


SA band row from split Squat ISO 10/10
TRX Speed squat 10
1:00m rest - 3 sets

SL Calf Raise 20/20
Tib Raises 20X
1:00 rest - 3 Sets
Gun Show


THRUSTING AND OH PRESS
Wee 2 + 4

Hip 90/90s w/ Thrust 5/5
Prone Angles 10
Banded Fire Hydrants 10/10
Hip Thrust w/ 5s Iso x 5
1 set

Hip Thrust x 10
TRX Inverted Row / Band Asst. Chin ups 8X
1:00 rest - 3 sets

Banded Crab walks 20/20
DB Lateral Lunge 10/10
1:00 rest - 3 sets

DB Push Press 10
TRX Reverse fly's 10
1:00 rest - 3 sets

Banded Mtn. Climber 10/10X
Banded Plank step outs 10/10
Banded Donkey Kicks 10/10X
30s rest - 2-3 sets
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🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Glute Bridges (3 s ISO each rep) x10
Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
RKC Plank 30–40 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Floor Chest Press (neutral Grip) x10
DB Glute Bridge x12
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys on Swiss Ball x12
Swiss Ball Hamstring Curl x12
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
TRX Scap Pulls x10 + ISO Row Hold 20 s
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
TRX Row (Supinated) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
DB Split Squat (3 s ISO each rep) x10/10
TRX Reverse Flys x10
Bench / Floor Mountain Climber ISO 15 s / 15 s
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
TRX or Hanging Scap Pulls x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB or BB Hip Thrust x10/10
Band / Cable Lat Prayer x10
Standing Single-Leg Band or Plate Abduction x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x10
SA Band Pulldown x10/10
Lateral Lunge (Goblet) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30 s
Banded Shoulder Drivers 30 s
1:00 rest – 3 Sets


🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch + TRX Hinged Lat Stretch 40s/40s
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridges w/ Abduction x12
Trap Bar Deadlift (Warm-Up) x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
DB Staggered Glute Bridge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Floor Alternating SA Chest Press (Wide) x10/10
Half-Kneeling SA Band Pulldown x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Ups x8/8
Elevated Glute Bridge (Foam Roller) x12
Prone Leg Lift ISO Hold 15s/15s
2–3 Sets

Anaerobic Push Finisher - 30s work/ 30s rest - Any Machine

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels + Scap Pumps (YTW’s) x10 at Each Letter
Dynamic Frog Stretch 40s–1 min
Split Squat (Warm-Up) x5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Fire Hydrants + Donkeys x12/12
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (3s ISO Each Rep) x10/10 (Rack-Supported Option)
DB Chest-Supported Row (Bench) x10
SA Band External Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Front Squat + Stability)
DB Front Squat x12 (HE Option)
SA TRX Row x10/10
Plank Shoulder Taps x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip 90/90s x5/5 + Dynamic Frog Stretch 40s
Banded Donkeys + Fire Hydrants x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10 (Last Rep ISO Hold 20s)
Half-Kneeling SA Band Pulldown w/ Rotation x10/10
Low Plank Hold – Max Time (Weighted Option)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
SA Push Press x10/10
TRX Row (Pronated Grip) x10
DB Reverse Lunge x10/10 (TRX or Rack Supported)
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior + Core
Feet-Elevated Glute Bridge (Foam Roller or Hip Thrust Box) x10
Side Planks x20s/20s
Banded Donkey Kicks + Fire Hydrants x10/10
30s rest – 3 Sets

---------------------

BLOCK - B

WEEK 3-4
DAY 1

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


A1. DB Split Squat 4 x 6-8 , 3030 Tempo 30
A2. DB B/O Row, pronated 4 x 6-8 , 3010 Tempo 30
B1. Snatch-grip RDL 4 x 6-8 , 3010 Tempo 45
B2. Single arm DB OH Press, supported 4 x 6-8 , 4010 Tempo 45
C1. Side Bridge, intermediate 3 x 10-15 , 2012 Tempo 45
C2. Trap 3, incline prone on bench 3 x 8-10 , 4010 Tempo 45


DAY 2


Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A1. DB Suitcase Squat 4 x 8-10 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 4 x 8-10 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 4 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 4 x 10-12 , 4010 Tempo 60
C1. Garhammer Raises, flat 3 x 10-12
C2. Lying DB External Rotations, incline 3 x 10-12 , 4010 Tempo 60


WEEK 1-2
DAY 1

Cat Camel 1 x 10
Calf Stretch 3x5s
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


A1. DB Split Squat 3 x 8-10 , 3030 Tempo 30
A2. DB 1Arm B/O Row, pronated 3 x 8-10 , 3010 Tempo 30

B1. Snatch-grip RDL 3 x 8-10 , 3010 Tempo 60
B2. Single arm DB OH Press, supported 3 x 8-10 , 4010 Tempo 60

C1. Side Bridge, intermediate 2 x 10-15 , 2012 Tempo 60
C2. Trap 3, incline prone on bench 2 x 8-10 , 4010 Tempo 60


DAY 2

Cat Camel 1 x 10
Calf Stretch 3x5s
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


A1. DB Suitcase Squat 3 x 10-12 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 3 x 10-12 , 30X0 Tempo 60

B1. BB/Dowel Good Morning 3 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 3 x 10-12 , 4010 Tempo 60

C1. Garhammer Raises, flat 2 x 10-12
C2. Lying DB External Rotations, incline 2 x 10-12 , 4010 Tempo 60

DAY 1
Weeks 3-4

Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10


A. Split Squat FFE 3 x 10-12 , 3030 Tempo, 60
B. TRX Row neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 3 x 10-12 , 3011 Tempo, 60
E TRX Pendulum Squat 3 x 20 , 3010 Tempo, 60
F. Trap 3 3 x 10-12 , 4010 Tempo, 60


DAY 2
Week 3-4

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. DB L-Lat Raise 3 x 10-12 , 30X0 Tempo 60
C. TRX Hamstring Curl 3 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 3 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60

DAY 1
Week 1-2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A. Split Squat FFR 2 8-10 3030 60
B. TRX Row neut. gr. 2 12-15 3010 60
C. Prone Cobra 2 15 2012 60
D. 60-deg Incline DB Press 2 12-15 3011 60
E TRX Pendulum Squat 2 20 3010 60
F. Trap 3 2 10-12 4010 60


DAY 2
Week 1 -2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A. Clean Grip Romanian Deadlift 2 12-15 3010 60
B. DB L-Lat Raise 2 8-12 30X0 60
C. TRX Hamstring Curl 2 8-10 3030 60
D. TRX Row pronated grip 2 12-15 4010 60
E. DB External Rotation - Elbow on Knee 2 10-12 4010 60
F. Goblet Squat 1 20 3010 60