Sarah Mclean
🟩 HINGING AND PRESSING
Week 1 + 3
Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set
Block 2 – Core + Glute Activation
Deadbugs x10/10
Glute Bridge x20
Dowel RDL Warm-Up x10
1 Set
Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Glute Bridge March x10/10
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Press Focus)
DB Squeeze Press x10
SA Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets
Block 5 – Accessory / Stability Work
TRX Stability Push-Up x10
DB Glute Bridge x10
2–3 Sets
Anaerobic Push Finisher - Airbike - 30s Work / 30s Rest X4 ( 4 minutes)
🟥 SQUATTING AND PULLING
Week 1 + 3
Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set
Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets
Block 3 – Primary Strength (Squat + Pull)
FFE Split Squat x10
TRX or BB Row (Supinated) x10
SL Sit-to-Stand (Dowel Assist) x10/10
1:00 rest – 3 Sets
Block 4 – Conditioning / Flow Circuit
TRX Row (Supinated) 30s
DB Farmer’s March 30s
TRX Assisted Alternating Reverse Lunge 30s
30s rest – 3 Sets
Block 5 – Finisher
Gunshow
🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3
Block 1 – Mobility Prep
TRX or Hanging Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
TRX Lateral Lunge x5/5
1 Set
Block 2 – Core + Glute Activation
Deadbugs x10/10
Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set
Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Overhead Press)
SA DB OH Press x10
DB External Rotation - elbow on knee x10/10
1:00 rest – 3 Sets
Block 5 – Accessory / Conditioning Circuit
Alternating Lateral Lunge 30s
TRX Row (Inverted Option) 30s
Banded Plank Shoulder Walkouts 30s
30s rest – 3 Sets
🟩 HINGING AND PRESSING
Week 2 + 4
Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set
Block 2 – Core + Glute Activation
SB Deadbugs x10/10
Glute Bridge x12
Deadlift Warm-Up x10
1 Set
Block 3 – Primary Strength (Hinge Focus)
Deadlift x8
1:30 rest – 4 Sets
Block 4 – Secondary Strength (Press Focus)
DB Alternating SA Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets
Block 5 – Accessory / Stability Work
SB Hamstring Curl x10
DB Pec Flys from Deadbug Position x10
2–3 Sets
Anaerobic Push Finisher (Optional)
🟥 SQUATTING AND PULLING
Week 2 + 4
Block 1 – Mobility Prep
Scarecrows + Angels x10/10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
1 Set
Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge w/ 5s ISO Hold x10
1–2 Sets
Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (Rack Assisted) x10/10
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets
Block 4 – Conditioning / Stability Circuit
HE Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Paloff Step-Outs x10/10
30s rest – 3 Sets
Block 5 – Finisher
Gunshow
🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4
Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set
Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set
Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets
Block 4 – Secondary Strength (Overhead Press)
TRX Assisted or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets
Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets
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🟧 DAY 1 – FULL BODY FOCUS
Block 1 – Mobility Prep
Cat + Cow x10
Foam Roller T-Rotations x10/10
1 Set
Block 2 – Core + Glute Activation
Bird Dogs x10/10
Glute Bridges x20
Clamshells x12/12
1–2 Sets
Block 3
Foam Roller or Dowel RDL x10
TRX or Cable Row (Narrow Grip) x10
30s rest – 3 Sets
Block 4
Split Squat ( Assisted if needed) 8/8
DB Floor Press (Wide Grip) x10
30s rest – 3 Sets
Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine
🟧 DAY 2 – FULL BODY FOCUS
Block 1 – Mobility Prep
Cat + Cow x10
Side-Lying T-Rotation w/ Windmill x10/10
1 Set
Block 2 – Core + Glute Activation
Glute Bridge (5s ISO Hold ×6)
Deadbugs x12/12
Low Plank x20s
1–2 Sets
Block 3
Foam Roller or Dowel RDL x10
DB Floor Chest Press x12
High Plank x20s
30s rest – 3 Sets
Block 4
TRX Assisted Sit-to-Stand or Spanish Squat x10
TRX or Cable Row (Supinated Grip) x10
Band Pull Complex (Pro + Supinated + External Rotation) x8/8/8
30s rest – 3 Sets
Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine
🟧 DAY 3 – STEADY STATE + CORE FOCUS
Block 1 – Warm-Up / Mobility
Seated Figure-4 Stretch 30s/30s
Standing Hip CARS x5/5
World’s Greatest Stretch w/ Rotation x5/5
1 Set
Block 2 – Steady-State Cardio
Choose 1 Option:
– Treadmill Incline Walk
– Upright or Recumbent Bike
– Rower / Ski Urg
Goal: 25 minutes at conversational pace (Zone 2 intensity)
Heart rate should stay around 65–75% max.
Block 3 – Core Circuit
Complete 2–3 Rounds (Minimal Rest)
Deadbugs x10/10
Glute Bridge March x10/10
Plank Shoulder Taps x10/10
Side Plank x20s Each Side
Block 4 – Optional Finisher (if feeling fresh)
5 × 1-minute moderate efforts on chosen cardio (bike, walk, or row)
1-minute easy pace between rounds