Shelley Kleeman

🟩 HINGING AND PRESSING

BLOCK 1 – MOBILITY PREP
Knee to ankle rocks
TKE’s
2 x 15/side

BLOCK 2 – CORE + GLUTE ACTIVATION

OH Farmers March
Hip Abduction
1 x 15 reps

BLOCK 3 – PRIMARY STRENGTH (HINGE FOCUS)

RDLs
Band Hamstring Curl
3 x 12 reps

BLOCK 4 – SECONDARY STRENGTH (PRESS FOCUS)
DB Chest Press
Cable Tricep Pressdown
3 x 12 reps

ANAEROBIC PUSH FINISHER

6 rounds
20 seconds work
40 seconds rest

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🟥 SQUATTING AND PULLING

Weeks 1–4

BLOCK 1 – MOBILITY PREP
Knee to ankle rocks
TKE’s
2 x 15/side

BLOCK 2 – CORE + GLUTE ACTIVATION
Side Bends
Hip Adduction
2 x 15 reps

BLOCK 3 – PRIMARY STRENGTH (SQUAT + PULL)
Very Shallow Squat
Cable Row
3 x 10 reps

BLOCK 4 – ARMS

EZ Bar Curl
Rope Tricep Pressdown
Overhead Tricep Extension
3 x 12 reps

BLOCK 5 – FINISHER

Bike Intervals

2-3 rounds

15 seconds hard
45 seconds easy


🟦 THRUSTING AND OVERHEAD PRESSING

Weeks 1–4

BLOCK 1 – MOBILITY PREP


Knee to ankle rocks
Calf Raises + Tib Raises
1 x 15 each

BLOCK 2 – CORE + GLUTE ACTIVATION

Pallof Press
Hip Abduction
2 x 15 reps

BLOCK 3 – PRIMARY STRENGTH (THRUST FOCUS)


RDLs
Band Adduction
3 x 12 reps

BLOCK 4 – SECONDARY STRENGTH (OVERHEAD PRESS)

DB Overhead Press
Cable Tricep Pressdown
3 x 12 reps

CONDITIONING FINISH

Incline Walk
10 minutes