Samantha Thomas

Post partum party
🟩 HINGING AND PRESSING
Week 1 + 3
Block 1 – Mobility Prep

90/90 Hip Switches
Quadruped Rock-Back with Reach
1 set — 6–8 reps each side

Block 2 – Activation

Bird Dog with Exhale
Pelvic Tilts
2 sets — 6–8 reps each side / 10–12 reps

Block 3 – Primary Strength

DB Romanian Deadlift
Incline DB Bench Press
3 sets — 8–10 reps, RPE 6–7
1:00 rest between sets

Block 4 – Secondary Strength

TRX Hamstring Curl
Half-Kneeling Cable Chest Press
3 sets — 10–12 reps / 10 reps each side
1:00 rest between sets

Conditioning Finish

Air Bike
6 minutes — 30 sec moderate / 30 sec easy

🟥 SQUATTING AND PULLING
Week 1 + 3
Block 1 – Mobility Prep

Ankle Rock with Heel Lift
Adductor Rock-Back
1 set — 8–10 reps each side

Block 2 – Activation

KB Bracing Hold with Exhale
Pelvic Tilts
2 sets — 5–6 breaths / 10–12 reps

Block 3 – Primary Strength

Goblet Squat to Adjustable-Height Block
Chest-Supported DB Row
3 sets — 8–10 reps, RPE 6–7
1:00 rest between sets

Block 4 – Secondary Strength

DB Reverse Lunge
Cable Seated Row
3 sets — 10 reps each side / 10–12 reps
1:00 rest between sets

Conditioning Finish

Rowing Machine
6 minutes — smooth conversational pace

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3
Block 1 – Mobility Prep

Foam Roller Thoracic Extension
Half-Kneeling Hip Flexor Stretch with Reach
1 set — 6–8 reps / 30 sec each side

Block 2 – Activation

Bird Dog with Exhale
KB Bracing Hold with Exhale
2 sets — 6–8 reps each side / 5–6 breaths

Block 3 – Primary Strength

Barbell Hip Thrust
Half-Kneeling DB Overhead Press
3 sets — 8–10 reps, RPE 6–7
1:00 rest between sets

Block 4 – Secondary Strength

DB Step-Up
Cable Face Pull
3 sets — 8–10 reps each side / 12–15 reps
1:00 rest between sets

Conditioning Finish

SkiErg
6 minutes — 30 sec moderate / 30 sec easy

🟩 HINGING AND PRESSING
Week 2 + 4
Block 1 – Mobility Prep

Hamstring Floss
Open Book Rotation
1 set — 8 reps each side

Block 2 – Activation

Bird Dog with Exhale
KB Bracing Hold with Exhale
2 sets — 6 reps each side / 5 breaths

Block 3 – Primary Strength

KB Deadlift from Blocks
DB Floor Press
3 sets — 8–10 reps, RPE 6–7
1:00 rest between sets

Block 4 – Secondary Strength

B-Stance DB RDL
Standing Cable Press
3 sets — 8–10 reps each side / 10–12 reps
1:00 rest between sets

Accessory Work

Farmer Carry
3 sets — 20–30 metres
1:00 rest between sets

🟥 SQUATTING AND PULLING
Week 2 + 4
Block 1 – Mobility Prep

Supported Deep Squat Rock
Calf Mobilization
1 set — 8 reps / 8–10 reps each side

Block 2 – Activation

Pelvic Tilts
Bird Dog with Exhale
2 sets — 10–12 reps / 6–8 reps each side

Block 3 – Primary Strength

DB Front-Foot Elevated Split Squat
TRX Row
3 sets — 8–10 reps each side / 8–12 reps
1:00 rest between sets

Block 4 – Secondary Strength

KB Box Squat
Single-Arm Cable Row
3 sets — 10–12 reps / 10 reps each side
1:00 rest between sets

Accessory Work

Suitcase Carry
3 sets — 20–30 metres each side
1:00 rest between sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4
Block 1 – Mobility Prep

Wall Thoracic Rotation
Half-Kneeling Hip Flexor Mobility
1 set — 6–8 reps each side

Block 2 – Activation

KB Bracing Hold with Exhale
Pelvic Tilts
2 sets — 5–6 breaths / 10–12 reps

Block 3 – Primary Strength

DB Hip Thrust
Seated Neutral-Grip DB Press
3 sets — 8–10 reps, RPE 6–7
1:00 rest between sets

Block 4 – Secondary Strength

Supported Reverse Lunge
Cable Lateral Raise
3 sets — 8–10 reps each side / 12–15 reps
1:00 rest between sets

Accessory Work

Med Ball Chest Pass
3 sets — 6–8 reps
0:45 rest between sets

WEEKS 5–8 — HYPERTROPHY / WORK CAPACITY
Focus: Increased volume, controlled tempo, moderate loading, RPE 7–8
🟩 HINGING AND PRESSING
Week 5 + 7
Block 1 – Mobility Prep

90/90 Hip Switch with Forward Fold
Quadruped Thoracic Rotation
1 set — 8 reps each side

Block 2 – Activation

Bird Dog with Exhale
Pelvic Tilts
2 sets — 8 reps each side / 12–15 reps

Block 3 – Primary Strength

Barbell Romanian Deadlift
DB Incline Bench Press
3 sets — 8–10 reps, RPE 7–8
1:15 rest between sets

Block 4 – Secondary Strength

TRX Hamstring Curl
Single-Arm Cable Chest Press
3 sets — 10–12 reps / 10–12 reps each side
1:00 rest between sets

Conditioning Finish

Air Bike
8 minutes — 40 sec moderate / 20 sec easy

🟥 SQUATTING AND PULLING
Week 5 + 7
Block 1 – Mobility Prep

Ankle Rock with Heel Lift
Cossack Squat Mobility
1 set — 8 reps each side

Block 2 – Activation

KB Bracing Hold with Exhale
Pelvic Tilts
2 sets — 5–6 breaths / 12 reps

Block 3 – Primary Strength

Double-DB Front Squat to Block
Chest-Supported DB Row
3 sets — 8–10 reps, RPE 7–8
1:15 rest between sets

Block 4 – Secondary Strength

DB Reverse Lunge
Cable Lat Pulldown
3 sets — 10 reps each side / 10–12 reps
1:00 rest between sets

Conditioning Finish

Rowing Machine
8 minutes — 40 sec moderate / 20 sec easy

🟦 THRUSTING AND OVERHEAD PRESSING
Week 5 + 7
Block 1 – Mobility Prep

Foam Roller Thoracic Extension with Reach
Half-Kneeling Hip Flexor Mobility
1 set — 8 reps / 30 sec each side

Block 2 – Activation

Bird Dog with Exhale
KB Bracing Hold with Exhale
2 sets — 8 reps each side / 5–6 breaths

Block 3 – Primary Strength

Barbell Hip Thrust
Half-Kneeling Single-Arm DB Press
3 sets — 8–10 reps, RPE 7–8
1:15 rest between sets

Block 4 – Secondary Strength

DB Step-Up
Cable Face Pull
3 sets — 10 reps each side / 12–15 reps
1:00 rest between sets

Conditioning Finish

SkiErg
8 minutes — 40 sec moderate / 20 sec easy

🟩 HINGING AND PRESSING
Week 6 + 8
Block 1 – Mobility Prep

Hamstring Floss
Open Book with Reach
1 set — 8–10 reps each side

Block 2 – Activation

Pelvic Tilts
Bird Dog with Exhale
2 sets — 12 reps / 8 reps each side

Block 3 – Primary Strength

Hex Bar Romanian Deadlift
DB Floor Press
3 sets — 8 reps, RPE 7–8
1:15 rest between sets

Block 4 – Secondary Strength

B-Stance DB RDL
Standing Cable Press
3 sets — 10 reps each side / 10–12 reps
1:00 rest between sets

Accessory Work

Farmer Carry
3 sets — 30–40 metres
1:00 rest between sets

🟥 SQUATTING AND PULLING
Week 6 + 8
Block 1 – Mobility Prep

Supported Deep Squat Rock
Adductor Rock-Back
1 set — 8 reps each side

Block 2 – Activation

KB Bracing Hold with Exhale
Bird Dog with Exhale
2 sets — 5–6 breaths / 8 reps each side

Block 3 – Primary Strength

DB Bulgarian Split Squat to Block
Single-Arm DB Row
3 sets — 8–10 reps each side, RPE 7–8
1:15 rest between sets

Block 4 – Secondary Strength

KB Goblet Squat
Cable Row
3 sets — 10–12 reps / 10–12 reps
1:00 rest between sets

Accessory Work

Suitcase Carry
3 sets — 25–35 metres each side
1:00 rest between sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 6 + 8
Block 1 – Mobility Prep

Wall Thoracic Rotation
Half-Kneeling Hip Flexor Stretch with Reach
1 set — 8 reps each side / 30 sec each side

Block 2 – Activation

Pelvic Tilts
KB Bracing Hold with Exhale
2 sets — 12 reps / 5–6 breaths

Block 3 – Primary Strength

DB Hip Thrust
Seated DB Neutral-Grip Press
3 sets — 8–10 reps, RPE 7–8
1:15 rest between sets

Block 4 – Secondary Strength

DB Reverse Lunge
Cable Lateral Raise
3 sets — 10 reps each side / 12–15 reps
1:00 rest between sets

Accessory Work

Med Ball Chest Pass
3 sets — 8 reps
0:45 rest between sets

WEEKS 9–12 — STRENGTH / INTENSIFICATION
Focus: Increased intensity, lower repetitions, longer rest, RPE 7–8
🟩 HINGING AND PRESSING
Week 9 + 11
Block 1 – Mobility Prep

90/90 Hip Switches
Quadruped Thoracic Rotation
1 set — 6–8 reps each side

Block 2 – Activation

Bird Dog with Exhale
KB Bracing Hold with Exhale
2 sets — 6–8 reps each side / 5 breaths

Block 3 – Primary Strength

Hex Bar Romanian Deadlift
Barbell Incline Bench Press
3 sets — 5–7 reps, RPE 7–8
2:00 rest between sets

Block 4 – Secondary Strength

TRX Hamstring Curl
Half-Kneeling Cable Chest Press
3 sets — 8–10 reps / 8–10 reps each side
1:30 rest between sets

Conditioning Finish

Air Bike
8 minutes — 20 sec strong / 40 sec easy

🟥 SQUATTING AND PULLING
Week 9 + 11
Block 1 – Mobility Prep

Ankle Rock with Heel Lift
Adductor Rock-Back
1 set — 8 reps each side

Block 2 – Activation

KB Bracing Hold with Exhale
Pelvic Tilts
2 sets — 5 breaths / 10 reps

Block 3 – Primary Strength

Barbell Box Squat
Chest-Supported DB Row
3 sets — 5–7 reps, RPE 7–8
2:00 rest between sets

Block 4 – Secondary Strength

DB Reverse Lunge
Cable Lat Pulldown
3 sets — 8 reps each side / 8–10 reps
1:30 rest between sets

Conditioning Finish

Rowing Machine
8 minutes — 20 sec strong / 40 sec easy

🟦 THRUSTING AND OVERHEAD PRESSING
Week 9 + 11
Block 1 – Mobility Prep

Foam Roller Thoracic Extension
Half-Kneeling Hip Flexor Mobility
1 set — 6–8 reps / 30 sec each side

Block 2 – Activation

Bird Dog with Exhale
Pelvic Tilts
2 sets — 6–8 reps each side / 10 reps

Block 3 – Primary Strength

Barbell Hip Thrust
Half-Kneeling Single-Arm DB Press
3 sets — 5–7 reps / 6–8 reps each side, RPE 7–8
2:00 rest between sets

Block 4 – Secondary Strength

DB Step-Up
Cable Face Pull
3 sets — 8 reps each side / 10–12 reps
1:30 rest between sets

Conditioning Finish

SkiErg
8 minutes — 20 sec strong / 40 sec easy

🟩 HINGING AND PRESSING
Week 10 + 12
Block 1 – Mobility Prep

Hamstring Floss
Open Book Rotation
1 set — 8 reps each side

Block 2 – Activation

Pelvic Tilts
KB Bracing Hold with Exhale
2 sets — 10–12 reps / 5–6 breaths

Block 3 – Primary Strength

Barbell Romanian Deadlift
DB Floor Press
3 sets — 6 reps, RPE 7–8
2:00 rest between sets

Block 4 – Secondary Strength

B-Stance DB RDL
Standing Cable Press
3 sets — 8 reps each side / 8–10 reps
1:30 rest between sets

Accessory Work

Farmer Carry
3 sets — 30–40 metres
1:30 rest between sets

🟥 SQUATTING AND PULLING
Week 10 + 12
Block 1 – Mobility Prep

Supported Deep Squat Rock
Calf Mobilization
1 set — 8 reps / 8 reps each side

Block 2 – Activation

Bird Dog with Exhale
Pelvic Tilts
2 sets — 6–8 reps each side / 10 reps

Block 3 – Primary Strength

DB Front Squat
Single-Arm Cable Row
3 sets — 6–8 reps / 8 reps each side, RPE 7–8
2:00 rest between sets

Block 4 – Secondary Strength

DB Split Squat
Cable Row
3 sets — 8 reps each side / 8–10 reps
1:30 rest between sets

Accessory Work

Suitcase Carry
3 sets — 30 metres each side
1:30 rest between sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 10 + 12
Block 1 – Mobility Prep

Wall Thoracic Rotation
Half-Kneeling Hip Flexor Stretch
1 set — 6–8 reps each side / 30 sec each side

Block 2 – Activation

KB Bracing Hold with Exhale
Bird Dog with Exhale
2 sets — 5–6 breaths / 6–8 reps each side

Block 3 – Primary Strength

DB Hip Thrust
Seated Neutral-Grip DB Press
3 sets — 6–8 reps, RPE 7–8
2:00 rest between sets

Block 4 – Secondary Strength

DB Step-Up
Cable Lateral Raise
3 sets — 8 reps each side / 10–12 reps
1:30 rest between sets

Accessory Work

Med Ball Chest Pass
3 sets — 6–8 reps
1:00 rest between sets