Sharon Haffenden
🟦 HINGING & PRESSING
Week 1 + 3
Block 1 – Mobility Prep
• Standing T-Rotations – 10/10
• Standing Shoulder CARs – 10/10
• Seated Figure-4 Hip Rocks – 10/10
1 Set
Block 2 – Core / Activation
• Pallof Press – 10/10
• Banded Crab Walks – 12/12
• Dowel/TRX RDL – 10
1 Set
Block 3 – Hinge + Push
• DB/BB RDL – 10
• Staggered SA Band Chest Press – 10/10
1:00 rest — 3 Sets
Block 4 – Chest + Lats
• DB Chest Press (Narrow Grip) – 10
• Seated Band Pulldown – 10
1:00 rest — 3 Sets
Block 5 – Finisher Prep
• Banded Crab Walk Countdown – 6 → 1
• Bench/BB Plank Shoulder Taps – 20
1:00 rest — 3 Sets
Anaerobic Push
🟩 SQUATTING & PULLING
Week 1 + 3
Block 1 – Mobility Prep
• Scarecrows + Wall Angels – 10/10
• Standing Hip Circles – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set
Block 2 – Core / Activation
• Pallof Press Walk-Outs – 5/5
• Banded Crab Walks – 12/12
1–2 Sets
Block 3 – Squat + Row
• Squat Variation – 10
• Band/Cable Row (Split Stance) – 10/10
1:00 rest — 3 Sets
Block 4 – Pull + Knee Extension + Calves
• TRX Row (pronated) – 10
• Seated SL Knee Extension w/ 3s ISO Hold – 10/10
• Calf Raises – 20
1:00 rest — 3 Sets
Gunshow Finisher
⬛ CARDIO & CORE
Week 1 + 3
Block 1 – Warm-Up
• 10 Minutes Steady State (any machine)
Block 2 – Mobility Prep
• Shoulder CARs – 10/10
• Hip CARs – 10/10
• Hip Circles – 10/10
1 Set
Block 3 – 10-Minute AMRAP
• 20 Calories AirBike
• 20 BB/Bench Mountain Climbers
• 20 Good Mornings
Block 4 - 10-Minute AMRAP
• 10 Calories Ski Erg
• DB Farmer’s Carry (2 slow loops)
• Band/Cable Pallof Press w/ Rotations – 10/10
🟦 HINGING & PRESSING
Week 2 + 4
Block 1 – Mobility Prep
• TRX Pec Stretch w/ OH Angels – 10
• Seated Hip CARs + Seated Forward Folds (hamstring stretch) – 5/5/5/5
• Seated T-Rotations – 10/10
1 Set
Block 2 – Core / Activation
• Bench/BB Shoulder Taps – 20
• Seated Block Squeeze – 20–30s
• Dowel/TRX RDL – 10
1 Set
Block 3 – Hinge + Pull
• Half-Kneeling on Bench SL RDL – 10/10
• SA Band Pulldown – 10/10
1:00 rest — 3 Sets
Block 4 – Push + Hinge
• DB SA Chest Press – 10/10
• RDL (Band Around Hips to Rack) – 10
1:00 rest — 3 Sets
Block 5 – Finisher Prep
• 5 BB Push-Ups + 20 Mountain Climbers
• TRX Supported Lateral Lunge – 10/10
1:00 rest — 3 Sets
Anaerobic Push
(Optional conditioning)
🟩 SQUATTING & PULLING
Week 2 + 4
Block 1 – Mobility Prep
• Dowel Flossing + Figure 8s – 10/10
• Band Pull-Aparts (pronated + supinated) – 10/10
• Hip CARs + Swings – 10/10
1 Set
Block 2 – Core / Activation
• BB Mountain Climber ISO Holds – 15s/15s
• Seated Block Squeeze w/ Internal Rotation – 10/10
1–2 Sets
Block 3 – Squat + Pull + Glutes
• SL Step-Down (rack-assisted) – 10/10
• TRX Row (supinated) – 10
• Banded Crab Walks – 12/12
1:00 rest — 3 Sets
Block 4 – Upper Back / Delts / Tibs
• Chest-Supported SA DB Row – 10/10
• Seated DB Lateral Raise – 10
• Tib Raises – 20
1:00 rest — 3 Sets
Gunshow Finisher
⬛ CARDIO & CORE
Week 2 + 4
Block 1 – Machine Mania
(Order as written)
• 10-Minute Treadmill Hill
– Speed 3.0–3.5
– Incline 3–4
• AirBike — 60 Calories (Goal: 8 minutes)
• Rowing — 1500m (Goal: 10 minutes)
Block 2 – Core AMRAP
• 20 BB/Bench Shoulder Taps
• 20 DB Farmer’s March
• 10/10 Band or Cable Downward Chop
🟦 HINGING & PRESSING
Week 1 + 3
Block 1 – Mobility Prep
• TRX Pec Stretch + OH Angels – 10
• Standing T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set
Block 2 – Core / Activation
• Low Plank (bench) – 20–30s
• Seated Block Adductor Squeeze – 30s
• Dowel RDL Warm-Up – 10
1 Set
Block 3 – Hinge Strength
• DB/BB RDL – 10
• BB Plank Shoulder Taps – 10/10
1:00 rest — 3 Sets
Block 4 – Push / Pull
• DB Incline Chest Press – 10
• Seated SA Band Pulldown – 10/10
1:00 rest — 3 Sets
Block 5 – Finisher Prep
• BB Scap Push-Ups – 10
• Crab Walk Countdown – 6 → 1
2–3 Sets
Anaerobic Push
⬜ SQUATTING & PULLING
Week 1 + 3
Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• Hip CARs + Swings – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set
Block 2 – Core / Activation
• Pallof Press – 10/10
• Seated Band Abduction ISO – 20s
1–2 Sets
Block 3 – Squat + Row
• Squat Variation – 10
• SA DB Row (bench-supported) – 10/10
1:00 rest — 3 Sets
Block 4 – Pull / Carry / Core
• TRX Row (supinated) – 10
• DB Farmer’s March – 10/10
• BB Mountain Climber ISO – 15s/15s
30s rest — 3 Sets
Gunshow Finisher
⬛ CARDIO & CORE
Week 1 + 3
Block 1 – Warm-Up
• 10-Minute Steady State (any machine)
Block 2 – Mobility Prep
• Wall Scarecrows + Angels – 10/10
• Wall T-Rotations – 10/10
• Hip CARs + Hip Swings – 10/10
1 Set
Block 3 – 25-Minute AMRAP
• 20 Calories AirBike
• 20 DB Farmer’s March
• 10/10 Downward Band Chops
• 20/20 Banded Crab Walks
• 200m Row
Block 4 – Cooldown / Stretch
• Lying Banded Hamstring Stretch – 30s/30s
🟦 HINGING & PRESSING
Week 2 + 4
Block 1 – Mobility Prep
• TRX Hinged Lat Stretch – 30s
• Standing T-Rotations – 10/10
• Standing Hamstring Swoops – 10/10
1 Set
Block 2 – Core / Activation
• BB/Bench Mountain Climbers – 20
• Seated Band Abduction – 20
• Dowel RDL Warm-Up – 10
1 Set
Block 3 – Hinge Strength
• Staggered / Rack-Supported SL RDL – 10/10
• Banded Toe Taps (Around the World) – 5/5
1:00 rest — 3 Sets
Block 4 – Push / Pull
• DB Alternating SA Chest Press – 10/10
• Band / Cable Pulldown – 10
1:00 rest — 3 Sets
Block 5 – Finisher Prep
• Seated Band SL Hamstring Curl – 10/10
• BB/Bench Push-Ups – 10
2–3 Sets
Anaerobic Push
🟩 SQUATTING & PULLING
Week 2 + 4
Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• TRX Scap Pulls – 10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set
Block 2 – Core / Activation
• BB Plank – 20–30s
• Standing SL Band Abduction – 10/10
1–2 Sets
Block 3 – Squat + Pull
• Split Squat (rack-assisted) – 10/10
• TRX Row (pronated) – 10
1:00 rest — 3 Sets
Block 4 – Knee / Calf / Anti-Rotation
• SL Banded TKE – 20/20
• SL Calf Raise – 20/20
• Pallof Press w/ Rotation – 10/10
30s rest — 3 Sets
Gunshow Finisher
⬛ CARDIO & CORE
Week 2 + 4
Block 1 – Warm-Up
• 10-Minute Steady State (any machine)
Block 2 – Mobility Prep
• Band / Dowel Flossing – 10
• Seated Figure-4 Hip Stretch – 30s/30s
• Hip CARs + Hip Swings – 10/10
1 Set
Block 3 – Conditioning
• 7 Minutes Steady-State Biking (any bike)
• 10 Minutes Rowing — Goal: 1500m
Block 4 – 5-Minute Core AMRAP
• Pallof Step-Outs – 6/6
• BB/Bench Mountain Climbers – 10/10
• DB/KB Lateral Bends – 10/10