Steven Noble

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Movement Prep
TRX Pec stretch w/OH angels x10
Dowel around the worlds x15
Band Pull aparts x8 ea
Banded kickback and fire hydrants x15
1 set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x8
SL RDL x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Chest press x10
Cable close grip row x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
Lateral raise x12
DB Glute kickback x12/12
2–3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Movement Prep
TRX Pec stretch w/OH angels x10
Dowel flossing x15
YTW's x6 ea
SL glute bridge 15/15
1 set

Block 3 – Primary Strength (Squat + Pull)
DB or BB Front Squat x10
Cable row x10
Shrimp Squat x8/8
1:00 rest – 3 Sets

Block 4 – accessories
DB BSS x12/12
Cable high row x12
30s rest – 3 Sets

Block 5 – Finisher
Gunshow (Include shrugs for 3x12)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Movement Prep
TRX Pec stretch w/OH angels x10
Dowel around the worlds x15
Band Pull aparts x8 ea
Banded kickback and fire hydrants x15
1 set


Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust (3s ISO each rep) x10
Seated SA OHP x8
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Push Press x10
Dumbell Scarecrows x10/10
1:00 rest – 3 Sets



🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Movement Prep
TRX Pec stretch w/OH angels x10
Dowel around the worlds x15
Band Pull aparts x8 ea
Banded kickback and fire hydrants x15
1 set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x6-8
SL Glute bridge x8ea
1:00 rest – 4 Sets ( 1 warm up set)

Block 4 – Secondary Strength (Press Focus)
DB Floor press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SL SB Hamstring Curl x10
SA Cable high row x10
2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Movement Prep
TRX Pec stretch w/OH angels x10
Dowel around the worlds x15
Band Pull aparts x8 ea
Banded kickback and fire hydrants x15
1 set


Block 3 – Primary Strength (Squat + Pull)
DB Walking lunge x10/10
Chest supported row x10/10
Banded ADductions x12ea
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
Band Pull-Aparts (Pronated Grip) x12
Woodchopper on cable x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow (Include shrugs for 3x12)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Movement Prep
Fire hydrants + Bird dogs 10/10
Dowel flossing x15
YTW's x6 ea
SL glute bridge 15/15
1 set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x8
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX face pull x10/10
Half-Kneeling DB Shoulder Press x8ea
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded ABduction x12/12
Wrist extensions x15
1:00 rest – 3 Sets