Sarah Mclean

UPPER - Horizontal focus
( week 1 +3 )


Prone Angels 10X
Cat and Cow 10X
TRX Scap Pulls 10
1 Set



BB Bench Press 2-4 at 50X0 tempo
Pullup negatives 3x 30s eccentric
1:00 rest - 5 Sets


DB Chest Supported Rows x 6
Push ups x6 2s eccentric
1:00 rest - 4 Sets

DB Hammer Curl - 6-8
SA band or cable OH tricep Ext. 6-8
1:00 rest - 2 sets





LOWER - HINGE FOCUS

( Week 1+3)

Dowel Hinge - Y raise 10
Dowel hinged T - rotation 10/10
SL/ Double Glute Bridge 10/10/10
RDL warm up ( light) 10



BB Deadlift x4-6

2:00 rest - 4 sets

BB Hip Thrust 6X
DB Lateral Lunge 6/6
2:00 rest - 4 sets

5 Minutes CORE AMRAP

Dragonflag (beginner) x6
Reverse Crunch 12
Side plank hips dips 20/20




DAY 2 UPPER - ( vertical Focus):
(week 1+3)

Band / Dowel flossing 10X
Scap pull ups 10X
HK T - rotations w/ band 10/10
1 Set

TRX Horizontal Pull up - 4-6
DB/ BB Bent/Pendlay Row 4-6

2:00 rest - 4 sets

HK SA Shoulder Press 4-6 at 40X0 tempo
Pullup holds, pause at 30-deg - 20-30sec
2:00 rest - 4 sets


DB Bicep Curl x6-8 - 3210 - pause at 30-deg angle
Eccentric tricep Push ups x6 - 5sec down
1:00 rest - 3 sets



LOWER 2 - SQUAT FOCUS

( week 1 +3)


Hip CARS + Hips swings 10/10/10/10
Deep squat w/ t - rotation 6/6
Split squat w/ 3s ISO 5/5
Goblet / Back squat Warm up 10X
1 Set

BB Back Squat 2-4X
Box Jump x4
3:00m rest - 5 sets


Defecit Split Squat 6-8ea
Banded Crab walks 10/10
1:00 rest - 3 sets


BB Slider calf raise 10-12 at 32X0
Tib raises 20
60s rest - 2 sets



UPPER 1 - Horizontal Focus
(week 2+4)


Dowel flossing 10X
Dowel figures 8's 10X
TRX/ Hanging Scap Pulls 10X
1 Set



DB Chest Press , neut to pronated 4-6
Chinup/eccentric 5x 5sec
1:00m rest - 4 sets



BB/DB Bent over Row ( sup) 6
DB Pec flys 6/6
1:00 rest - 3 sets


DB Push ups 10X
Band Pull aparts ( pro + sup + ext. rotation) 8/8/8
1:00m rest - 2 sets





LOWER 1 - SQUAT FOCUS

(week 2+4)


Hip 90/90s switches w/ Int lift offs 5/5
Deep Squat w/ t- rotation 6/6
BSS w/ 3s ISO 6/6
1 Set


BB Front Squat 4-6 at 32X0
SL SB Ham Curl, toes in 6/6
2:00m rest - 4 sets

DB Glute bridge 10
BW Sissy Squats 8-10
1:00m rest - 3 sets



Lying Garhammer Raises 8-10 at 3010
Jump Squats w/dowel or BB x10
1:00m rest - 3 sets




DAY 2 UPPER - ( vertical Focus):
(week 2+4)

Quadruped shoulder CARS 10/10
Quadruped T - rotations 6/6
Scap Push ups 10
1 Set

Chin ups eccentrics 30s x4
BB Push Press 6
2:00 rest - 4 sets

Seated Band / Cable Lat pull down 4-6
DB Lateral Raises x8-10
1:30 rest - 3 sets

SA concentration curl 6-8
SA OH tricep ext. 6-8
1:00m rest - 2 sets


LOWER - HINGE FOCUS

( week 2+4)

Squat - Toe Touches 10
Groin Rockers - T rotations 5/5
SL/ Double Glute bridge 10/10/10
Deadlift warm up ( light) 10
1 Set


Sumo Deadlift 4-6X
Torsion Control 10/10
2:00 rest - 4 sets


Staggered Hip Thrust 6/6
SL RDL ISO 15s/15s
1:00 rest - 3 sets

Hanging Garhammer Raise 5-10
Reverse hypers ( bench) 8X
1:00 rest - 2 sets

5 Minutes Booty Burn AMRAP

Glute Bridge + Glute March 10/10
Banded Clamshells 10/10 last rep 10s ISO
Banded Donkey Kicks 10/10