Paula Welch

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
Deadbugs x10/10
Glute Bridge + Glute March x10/10
Dumbbell or Barbell Romanian Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Dumbbell or Barbell Romanian Deadlift x10
Standing Single-Leg Band Abduction x12/12
30s or rest as needed – 3 Sets

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



Anaerobic Push Finisher




🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip Controlled Articular Rotations 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)
Barbell Back Squat or Goblet Squat x10
Band or Cable Single-Arm Pullovers x10/10
1:00 or rest as needed – 3 Sets

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

Block 4 – Accessory / Power Work
Single-Arm Band or Cable Row from Split Squat Isometric x10/10
Bodyweight Speed Squat x12
1:00 or rest as needed – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
PNF Figure-4 Hip Stretch 30s/30s
Prone Angels x10
Banded Clamshells x10/10
Hip Thrust with 5s Isometric Hold x5
1 Set

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

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling Single-Arm Dumbbell Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 or rest as needed – 3 Sets

Block 4 – Accessory / Glute + Core Stability
Dumbbell Pull-Through x10
Dumbbell Glute Bridge Isometric Hold 40–60s
1:00 or rest as needed – 3 Sets

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

🟩 HINGING AND PRESSING
Week 2 + 4

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

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

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

Block 4 – Secondary Strength (Press + Pull)
Dumbbell Alternating Chest Press (Wide Grip) x6/6
Single-Arm Band Pulldown (Narrow Grip) x10/10
30s or rest as needed – 3 Sets


Anaerobic Push Finisher





🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder Controlled Articular Rotations x5/5/5/5
Rack-Supported Deep Squat Hold 30s (Dynamic Pulses)
TRX Supported Shrimp Squat x5/5
1 Set

Block 2 – Primary Strength (Squat + Row)
Barbell Back Squat or Goblet Squat x10
Half-Kneeling Single-Arm Dumbbell Row (Bench Supported) x10/10
1:00 or rest as needed – 3 Sets

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

Block 4 – Accessory / Lower Leg + Postural Work
Dumbbell Calf Raises x20
Tibialis Raises x20
Band Pull Complex (Pronation + Supination + External Rotation) x8/8/8

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

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

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

Block 3 – Secondary Strength (Press + Row)
Dumbbell Shoulder Press (Strict Variation) x10
TRX Row (Supinated Grip) x10
1:00 or rest as needed – 3 Sets

Block 4 – Accessory / Lunge + Shoulder Focus
Dumbbell Lateral Lunge x10/10
Dumbbell Forward + Lateral Raise x6/6
1:00 or rest as needed – 3 Sets

(optional finisher)
15 cals assault bike
15 lateral raises
2-3 sets