Samantha Thomas

BLOCK - C


🟩 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
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

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

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

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
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

🟥 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
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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