Stacey Fisher

BLOCK - B



HINGING AND PRESSING
Week 1 +3

Prone Angels + Cat +Cow 10/10
Groin rockers + t - Rotations 10/10
1 Set





Swiss Ball Deadbugs 10/10
Frog Pumps + Glute Bridge 12/12
Dowel RDL Warm up 10
1 Set

DB/ BB RDL 10
DB Frog Pumps + Glute Bridge 10/10
1:00m rest - 3 sets

DB Incline Press ( wide) 10
DB Chest Supported Rows 10
1:00 rest - 3 sets


Hamstring walk outs 10
BB Push up ( 3s eccentric) 10
1:00m rest - 3 sets

Anarobic Push


SQUATTING AND PULLING
Week 1 +3

Hip + Shoulder CARS 5/5/5/5
Seated figure 4 hip stretch 30s/30s
Rack Supported Deep Squat 30s - 1min
Split Squat 5/5
1 Set


Goblet / BB Back Squat 10 (HE option)
TRX Row ( Pro) 10
Glute Bridge ISO 40s
1:00m rest - 3 sets


Split stance SA DB row ( bench supported) 10/10
DB Split Squat 10/10
1:00m rest - 3 sets

Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Split Squat ISO 15s/ 15s
Low plank ( max hold)
1:00m rest - 3 sets

Gunshow

THRUSTING AND OH PRESSING
Week 1+3




Dowel / Band flossing 10
TRX/ Haning Scap pulls 10
TRX Lateral Lunge 5/5
1 Set

Banded Deadbugs 10/10
Banded clamshells 15s ISO + 10 reps per side 10/10
Hip Thrust Warm up 10
1 Set


DB/BB Hip thrust 10
HK SA Band pull down 10/10
1:00m rest - 3 sets


DB/BB Bent Row 10
HK SA Shoulder Press 10/10
1:00m rest - 3 sets

TRX/DB Lateral Lunge 10/10
Band Pull Aparts ( Pro + Sup ) 10/10
1:00m rest - 3 sets

Banded Donkey Kicks 12/12
Banded Prone Leg lifts ISO 15s/15s
Low Plank hold 20 - 30s
30s rest - 3 sets


🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Lying Knee-to-Chest Stretch – 10 Breaths Each Side
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift (Trap Bar or BB) x10
BB Push-Ups x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral Focus)
DB SA Chest Press x10/10
DB SL RDL (Bench Supported) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10 (Last Rep 15s ISO Hold)
DB Pec Flys from Deadbug ISO x12
1:00 rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10 + Scap Pumps (YTW) x10 Each
Hip 90/90s w/ Forward Fold x6/6
Single-Leg Step-Up x5/5
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Row)
DB Single-Leg Step-Up x10/10
DB Chest-Supported Rows x10
DB Calf Raises x20
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior + Lateral Chain)
Goblet or BB Back Squat x10
SA TRX Row x10/10
Banded Crab Walks x12/12
1:00 rest – 3 Sets

Block 4 – Accessory / Stability Holds
Wall Sit ISO Hold – Max Time
TRX Row ISO Hold x20s
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Bear Crawl Shoulder Taps x10/10
Banded Glute Bridge x10 + Glute March x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side–Front–Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Shoulder)
TRX or DB Reverse Lunge x10/10
DB Forward + Lateral Raise x8/8
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
Banded RDL / Good Morning (Band Around Hips + Rack) x20
TRX Row (Pronated Grip) x10
1:00 rest – 3 Sets