Owen Grant

BLOCK - A


🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Angels x10
Single-Leg Hip Airplanes x6/6
World’s Greatest Stretch x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Single-Leg + Double Bridge x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlifts x8
Banded Staggered Single-Leg RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Chest Press (neut) x6–8
Cable Pec Flys x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
KB Swings 30s
Push-Ups 30s
DB or KB Russian Twists 30s
30s rest – 3 Sets

Anaerobic Push 20s Work / 40s rest X4 ( 4 min)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hanging or TRX Scap Pulls x10
TRX Row w/ 3s ISO Hold x8
Goblet or Back Squat Warm-Up x8
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat (3s ISO each rep) x8
Chin-Ups/Pull-Ups (Banded Assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Rotation)
DB or BB Split Squat x8/8
Single-Arm TRX Row w/ Rotation x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Conditioning Circuit
TRX Reverse Lunge or Split Jumps 30s
TRX Row + Bicep Curl Combo 30s
TRX Fallouts 30s
1:00 rest – 3 Sets

Block 5 – Finisher
20-Cal Airbike Sprint
Max Low Plank Hold (Weighted Option)
1–2 Sets

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Thrust x5/5
Banded Fire Hydrants + Donkey Kicks x10/10
Hip Thrust Warm-Up x10
Lateral Lunge x6/6
1 Set

Block 2 – Primary Strength (Thrust + Hinge)
DB or BB Hip Thrust x6–8
Banded Staggered RDL x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB or BB Push Press x6–8
Deficit Lateral Lunge x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
Staggered KB Swing x10/10
KB Upright Row x10
1:00 rest – 3 Sets

JV Squats - 15 -- 1 reps

🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Supine Knee-to-Chest Stretch w/ Rotation x6/6
Push-Up to Pike x6
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x10/10
Single-Leg + Double Bridge x10/10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Lunge)
DB or BB RDL x6–8
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Single-Arm DB Chest Press on Swiss Ball x6/6
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
KB Clean to Goblet Squat 30s
KB Drags 30s
Deadbug or Hollow Hold 30s
30s rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Rack Scarecrows + Angels x10/10
Hanging or TRX Scap Pulls x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Split + Pull)
Bulgarian Split Squat x6–8
Pull-Ups (Banded Assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Row)
Heels-Elevated Goblet Squat x10
Single-Arm Band or Cable Row from Split Squat ISO x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Core Work
DB Alternating Forward Lunge x10/10
DB Plank Rows x10/10
Tib Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Child’s Pose Walks x5/5
Hip 90/90s w/ Bridge x5/5
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust + Row)
DB or BB Staggered Hip Thrust x8/8
DB Plank Rows x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Lunge + Pull)
Deficit Lateral Lunge x8/8
BB Row (Supinated Grip) x8
1:00 rest – 3 Sets

Block 4 – Power + Press Work
Single-Arm DB Push Press (Snatch Option) x8/8
Seated Band Pulldown (Speed Focus) x20
1:00 rest – 3 Sets

Block 5 – Finisher / Conditioning
20-Cal Airbike
Crab Walk Countdown (10–1 Reps)
2–3 Sets

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BLOCK - D

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Standing Single-Leg Band Abduction x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Wide + Narrow) x6/6
Double Band Pulldown (Supinated Grip) x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 or Swiss Ball Pot Stir x10/10
Elevated Glute Bridge (Foam Roller) x12
30s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip CARS x5/5/5/5
Hip 90/90s x5/5
TRX Supported Cossack Squat or lateral lunge x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB Back Squat or Goblet Squat x10
Band or Cable SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
TRX Rows or Inverted Rows (Pronated Grip) x10
DB Offset Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
SA Band or Cable Row from Split Squat ISO x10/10
Bodyweight Speed Squat x12
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 30s/30s
Prone Angels x10
Banded Clamshells x10/10
Hip Thrust w/ 5s ISO x5
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Single-Leg DB Reverse Lunge x10/10 (Rack Supported)
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
DB Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Banded Donkeys x10/10
2–3 Sets

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling Hip Flexor / Quad Stretch 30s / 30s
Half-Kneeling T-Spine Rotations x6 / 6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10 / 10
Banded Bridge / Hip Thrust x10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Banded Standing Single-Leg Adduction x12 / 12
30 s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Chest Press (Wide Grip) x6 / 6
SA Band Pulldown (Narrow Grip) x10 / 10
30 s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Shoulder Taps + Mountain Climbers x20 / 20
Prone Banded Hamstring Curls x12
30 s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder CARS x5 / 5 / 5 / 5
Rack-Supported Deep Squat Hold 30 s
TRX-Supported Pistol Squat x5 / 5
1 Set

Block 2 – Primary Strength (Squat + Row)
BB Back Squat or Goblet Squat x10
Half-Kneeling SA DB Row (Bench Supported) x10 / 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Single-Leg)
BB or TRX Row (Supinated Grip) x10
TRX-Supported Pistol Squat x10 / 10
1:00 rest – 3 Sets

Block 4 – Accessory / Lower Leg + Postural Work
DB Calf Raises x20
Tib Raises x20
Band Pull Complex (Pro + Sup + External Rotations) x8 / 8 / 8

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Child’s Pose Walks x5 / 5
Hip 90/90s w/ Thrust x5 / 5
Banded Fire Hydrants x10 / 10
Banded Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Staggered Hip Thrust x10 / 10
Low Plank Hold 30–40 s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
DB Push Press / DB Clean & Press Option x10
TRX Row (Supinated Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Lunge + Shoulder Focus
DB Lateral Lunge 10/10
DB Forward + Lateral Raise x6 / 6
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Glute Series
Plank Shoulder Taps x10 / 10
Banded Plank Step-Outs x10 / 10
Banded Glute Bridge ISO w/ Abduction x20
2–3 Sets

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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 Glute Bridge 5/5/10
DB RDL warm up ( light)
1 set

DB staggered or SL RDL 10/10
DB Glute Bridge 10
1:00 rest - 3 sets

DB Chest Press ( neutral) 10
Rope Cable pull down ( high pulley) 10/10
1:00 rest - 3 sets

Pushups x 12
TRX 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 10/10
Chest Supported Row(Pronated) x 10
1:00 rest - 3 sets


Alternating TRX Supinated Row + Curls x 6/6
Calf Raise in Rack 10/10
1:00 rest - 3 sets

BW Speed squat 30s
Band Pulls Pronated 10/10
30s rest - 2-3 sets


THRUSTING AND OH PRESS
Week 1 +3

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

Hip Thrust x 8
Double Band Pulldown(Supinated) x 12
1:00 rest - 3 sets

HK SA shoulder press 10/10
Reverse Lunges( Rack Supported Option) x 8/8
1:00 rest - 3 sets

Cable Face Pull 10X
DB Pull overs 10X
1:00 rest - 3 sets

Crab walk count down 10-1
Side Bridge, advanced 10-12
30s rest - 2-3 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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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. 50-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. SB Hamstring Curl 3 x 6-8 , 3010 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 2 x 15 , 3010 Tempo 60

DAY 1
Week 1-2

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 2 x 8-10 , 3030 Tempo, 60
B. TRX Row neut. gr. 2 x 12-15 , 3010 Tempo, 60
C. Prone Cobra 2 x 15 , 2012 Tempo, 60
D. 50-deg Incline DB Press 2 x 12-15 , 3011 Tempo, 60
E TRX Pendulum Squat 2 x 20 , 3010 Tempo, 60
F. Trap 3 2 x 10-12 , 4010 Tempo, 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 x 12-15 , 3010 Tempo 60
B. DB L-Lat Raise 2 x 8-12 , 30X0 Tempo 60
C. SB Hamstring Curl 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 2 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60