Samantha Thomas
BLOCK - B
HINGING AND PRESSING
Week 1 +3
Prone Angels + Cat +Cow 10/10
Groin rockers + t - Rotations 10/10
1 Set
Swiss Ball Deadbugs 10/10
Frog Pumps + Glute Bridge 12/12
Dowel RDL Warm up 10
1 Set
DB/ BB RDL 10
DB Frog Pumps + Glute Bridge 10/10
1:00m rest - 3 sets
DB Incline Press ( wide) 10
DB Chest Supported Rows 10
1:00 rest - 3 sets
Hamstring walk outs 10
BB Push up ( 3s eccentric) 10
1:00m rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 1 +3
Hip + Shoulder CARS 5/5/5/5
Seated figure 4 hip stretch 30s/30s
Rack Supported Deep Squat 30s - 1min
Split Squat 5/5
1 Set
Goblet / BB Back Squat 10 (HE option)
TRX Row ( Pro) 10
Glute Bridge ISO 40s
1:00m rest - 3 sets
Split stance SA DB row ( bench supported) 10/10
DB Split Squat 10/10
1:00m rest - 3 sets
Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)
1:00m rest - 3 sets
Gunshow
THRUSTING AND OH PRESSING
Week 1+3
Dowel / Band flossing 10
TRX/ Haning Scap pulls 10
TRX Lateral Lunge 5/5
1 Set
Banded Deadbugs 10/10
Banded clamshells 15s ISO + 10 reps per side 10/10
Hip Thrust Warm up 10
1 Set
DB/BB Hip thrust 10
HK SA Band pull down 10/10
1:00m rest - 3 sets
DB/BB Bent Row 10
HK SA Shoulder Press 10/10
1:00m rest - 3 sets
TRX/DB Lateral Lunge 10/10
Band Pull Aparts ( Pro + Sup ) 10/10
1:00m rest - 3 sets
Banded Donkey Kicks 12/12
Banded Prone Leg lifts ISO 15s/15s
Low Plank hold 20 - 30s
30s rest - 3 sets
HINGING AND PRESSING
Week 2+4
TRX Pec Stretch w/ OH Angels 10
Lying Knee - Chest Stretch 10 breaths each side
HK T - rotations 10/10
1 Set
Birodgs w/ crunch 10/10
Banded Glute Bridge + Clamshells 10/10/10
Deadlift Warm up 10
1 Set
Deadlift ( Trap bar / BB) 10
BB Push ups 10
1:00m rest - 3 sets
DB SA Chest Press 10/10
DB SL RDL ( Staggered or Bench Supported) 10/10
1:00m rest - 3 sets
SB Hamstring Curl 10 ( last rep 15s ISO )
DB Pec Flys from Deadbug ISO 12
1:00m rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 2+4
Prone Angels 10 + Scap pumps YTW 10 at each
Hip 90/90s w forward fold 6/6
SL Sit - Stand 5/5 ( Dowel Asst.)
Rack Supported deep squat 30s - 1min
1 Set
DB Front Squat 10
DB Chest Supported Rows 10
SL Sit - Stand 8/8
1:00m rest - 3 sets
Split Squat 8/8
SA TRX Row 10/10
Banded Crab walks 12/12
1:00m rest - 3 sets
Wall Sit ISO ( use rack ) Max
TRX Row ISO hold 20s
1:00m rest - 3 sets
Gunshow
THRUSTING AND OH PRESSING
Week 2+4
Standing Shoulder CARS 10/10
Standing Hip CARS + Circles 10/10
TRX Reverse Lunge 10/10
1 Set
Bear crawl shoulder taps 10/10
Banded Glute Bridge 10 + Glute March 10/10
Hip thrust Warm up 10
1 Set
Hip Thrust 10x ( Last rep 15s ISO hold)
Plank Complex ( side, front, side ) 20s at each
1:00m rest - 3 sest
TRX/ DB Reverse lunge 10/10
DB Forward + Lateral Raise 8/8
1:00m rest - 3 sets
Banded RDL / Goodmorning ( band around hips and rack) 20
TRX Row ( pro) 10
1:00m rest - 3 sets
Banded Crab walk Countdown 6-1
1-2 Sets
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HINGING AND PRESSING
Week 1 +3
Cat + Cow 10
Side Lying Foam Roller T - Rotations 10/10
1 Set
Deadbugs 10/10
Banded Glute Bridge 20
Dowel RDL Warm up 10
1-2 Sets
DB/ BB RDL 10
DB Chest Press on bench ( Wide) 10
1:00m rest - 3 sets
DB Glute Bridge 12
SA Band/ Cable Pull down ( narrow) 10/10
1:00m - 3 sets
BB Push up 10
SB Hamstring Curl 10/ Elevated Glute Bridge 10
30s rest - 3 sets
Anaerobic Push
SQUATTING AND PULLING
Week 1 +3
scarecrows + Angels 10/10
Hip CARS + swings 10/10
Rack Supported Deep squat 10
Split Squat 5.5
1 Set
Birdogs w/ 2s ISO every rep 10/10
Banded Clamshells 12/12
1- 2 Sets
DB Goblet Squat 10 ( HE option)
SA DB Row off bench 10/10
1:00m ret - 3 sets
Split Squat 8/8 ( Rack supported option)
TRX Row ( Pro) 10
Band Pull Aparts ( Pro + Sup ext rotation) 8/8/8
1:00m rest - 3 sets
Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)
1:00m rest - 3 sets
THRUSTING AND OH PRESSING
Week 1+3
TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set
Banded Deadbugs 10/10
Banded Clamshells 10/10
Hip Thrust Warm up 10
1 Set
DB/ BB Hip Thrust w/ 3s ISO every rep 10
Seated Band / Cable Pull down ( narrow) 10
1:00 rest - 3 set
DB Push Press 10
HK SA Band Pull down 10/10
1:00 rest - 3 sets
TRX supported / DB Lateral Lunge 10/10
Banded Crab walks 12/12
Banded shoulder drivers 30s
1:00m rest - 3 sets
HINGING AND PRESSING
Week 2+4
Cat + Cow 10
Groin Rockers 10/10
Quadruped T - Rotations 10/10
1 Set
Banded Deadbugs 10/10 ( booty Band )
Banded Glute Bridge 20
Dowel RDL Warm up 10
1 Set
Staggered DB RDL 10/10
DB Glute Bridge ISO hold 30-40s
1:00m rest - 3 sets
SA DB Chest Press 10/10
SA Band/ Cable Straight arm Lat pull down 10/10
1:00m - 3 sets
DB Pec Fly from Deadbug 12
Banded Donkey Kicks + Fire hydrants
30s rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 1 +3
Dowel Flossing + Figure 8s
Hip CARS + swings 10/10
Rack Supported Deep squat 30s
Split Squat 5/5
1 Set
Deadbugs w/ Band pull apart 5/5
Banded Fire hydrants 12/12
1- 2 Sets
DB/BB front Squat 10
TRX Row ( Supinated) 10
1:00m ret - 3 sets
Split Squat 8/8 ( Rack supported option)
SA Chest Supported Row (pro) 10/10
1:00m rest - 3 sets
BW Speed Squat 12
Band Pull Aparts ( Pro + Sup ext. rotation) 10/10
30s rest- 2-3 Sets
Gunshow
THRUSTING AND OH PRESSING
Week 2+4
TRX/ Hanging Scap pulls 10
Seated Figure 4 Hip stretch 30s/30s
Standing Hip CARS + Swings 5/5/5/5
TRX Lateral Lunge 5/5
1 Set
Deadbugs 10/10
Banded Fire Hydrants 12/12
Hip Thrust Warm up 10
1 Set
DB/ BB Hip Thrust w/ 3s ISO every rep 10
Low Plank hold 20-30s
1:00 rest - 3 set
SA DB Push Press 10/10
TRX/ DB Lateral Lunge 10/10
1:00 rest - 3 sets
HIgh plank Shoulder taps 10/10
TRX Row ( inverted option) 30s
Band / Cable Paloff Press 12/12
30s rest - 3 sets