Susan Atkins

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller Thoracic Extensions x10
Quadruped Rockback to Hip Internal Rotation x10
Dynamic Hamstring Sweep Stretch x10/10
1 Set

Block 2 – Primary Strength (Hinge Focus)
Barbell Romanian Deadlift x8
Deadbug x15/15
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Health)
Dumbbell Neutral Grip Floor Press x12
Terminal Knee Extension x20/20
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Cable Pull Through x15
Banded Hamstring Curl x15
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike
10s Hard / 50s Easy x10

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip Controlled Articular Rotations x5/5
Standing Hip Airplanes (Supported) x5/5
TRX Scapular Pulls x12
1 Set

Block 2 – Primary Strength (Squat + Pull)
Low Box Step-Up x12/12
Seated Cable Row x12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Knee Stability + Pull)
Poliquin Step-Up x12/12
TRX Face Pull x15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Knee Health
Short Arc Quad x20/20
Pallof Press Hold x20s/20s
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Cable Curl x15
Cable Pressdown x15
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dynamic Figure-4 Stretch x10/10
Fire Hydrants x12/12
Band Shoulder Dislocates x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x8
Straight Arm Cable Pulldown x12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Half-Kneeling Single Arm Dumbbell Shoulder Press x10/10
Forward Step-Up x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Glute
Staggered Glute Bridge x12/12
Side Plank x30s/30s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Ski Erg
30s Hard / 30s Easy x8

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Foam Roller Lat Roll x30s/30s
Quadruped Thoracic Rotations x8/8
Dynamic Hip Flexor Reach Stretch x10/10
1 Set

Block 2 – Primary Strength (Hinge Focus)
Trap Bar Deadlift x6
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Single Arm Dumbbell Bench Press x10/10
Half-Kneeling Single Arm Cable Pulldown x12/12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Swiss Ball Hamstring Curl x15
Cable Pull Through x15
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Rowing Machine
250m Hard / 60s Easy x6

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10
Dynamic Adductor Rockback x10/10
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Low Box Goblet Squat x12
Chest Supported Dumbbell Row x12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Knee Stability + Pull)
Step Down x10/10
Cable High Row x12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Knee Health
Long Arc Quad x20/20
Deadbug x15/15
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Hammer Curl x12
Overhead Rope Triceps Extension x12
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Hip 90/90 Dynamic Transitions x6/6
Clamshells x15/15
Scarecrows x12
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered Hip Thrust x12/12
Cable Pullover x12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Arnold Press x10
Reverse Step-Up x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Single Leg Romanian Deadlift (Rack Assisted) x10/10
Low Plank x45s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike Calories x10
Ski Erg Calories x10
3–5 Rounds