Sylvia Schaffhauser

BLOCK C

🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Angels x10
Single-Leg Hip Airplanes x6/6
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlifts x6-8
Staggered Single-Leg RDL x8
1:00 rest – 4 Sets

Block 4 – Secondary Strength (Press Focus)
DB Chest Press (wide) x6–8
DB Pec Flys x10/10
1:00 rest – 4 Sets

Block 5 – Accessory / Conditioning Circuit
KB Swings 30s
Push-Ups 30s
DB or KB Russian Twists on SB 30s
30s rest – 3 Sets

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Band Scap Pulls x10
TRX Rows neut x8
Goblet Squat Warm-Up x8
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Squat 42X0 tempo x8
Eccentric Chin-Ups – 10s down, x3-6
1:00 rest – 4 Sets

Block 3 – Secondary Strength (Unilateral + Rotation)
DB or BB Split Squat x8/8
DB 1 Arm B/O Row, supinated x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Conditioning Circuit
TRX Reverse Lunge or Split Jumps 30s
TRX Row + Bicep Curl Combo 30s
TRX Fallouts 30s
1:00 rest – 2 Sets

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Thrust x5/5
Hip Thrust Warm-Up x10
Lateral Lunge x6/6
1 Set

Block 2 – Primary Strength (Thrust + Hinge)
DB or BB Hip Thrust x6–8
Banded Staggered RDL x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB Lat Raises x6–8
Deficit Lateral Lunge x8/8
1:00 rest – 3 Sets

Block 5 – Glute Finisher
Frog Pumps x20
SL Glute Bridges x12
No Rest – 2–3 Sets

🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Supine Knee-to-Chest Stretch w/ Rotation x6/6
Quadruped T-Rotations x6/6
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x10/10
Single-Leg + Double Bridge x10/10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Lunge)
DB or BB RDL x6–8
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
Single-Arm DB Chest Press on Swiss Ball x6/6
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
KB Clean to Goblet Squat 30s
KB Drags 30s
Deadbug or Hollow Hold 30s
30s rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Rack Scarecrows + Angels x10/10
Hanging or TRX Scap Pulls x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Split + Pull)
Bulgarian Split Squat x6–8
Pull-Ups (Banded Assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Row)
Heels-Elevated Goblet Squat x10
Single-Arm Band or Cable Row from Split Squat ISO x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Core Work
DB Alternating Forward Lunge x10/10
DB Plank Rows x10/10
Tib Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Child’s Pose Walks x5/5
Hip 90/90s w/ Bridge x5/5
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust + Row)
DB or BB Staggered Hip Thrust x8/8
DB Plank Rows x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Lunge + Pull)
Deficit Lateral Lunge x8/8
BB Row (Supinated Grip) x8
1:00 rest – 3 Sets

Block 4 – Power + Press Work
Single-Arm DB Push Press (Snatch Option) x8/8
Seated Band Pulldown (Speed Focus) x20
1:00 rest – 3 Sets

Block 5 – Finisher / Conditioning
20-Cal Airbike
Crab Walk Countdown (10–1 Reps)
2–3 Sets


DAY 1
Week 1-2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A1. Split Squat FFR 3 8-10 3030 30
A2. DB B/O Row neut. gr. 3 12-15 3010 30
A3. TRX Ham Curls 3 10-12 2012 60
B1. Incline DB Lat Raise 2 12-15 2011 60
B2. TRX Pendulum Squat 2 20 3010 60
B3. Trap 3 2 10-12 4010 60


DAY 2
Week 1 -2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A1. Clean Grip Romanian Deadlift 3 8-10 3010 60
A2. DB Prone Bench Rows, pronated gr 3 10-12 3110 60
A3. DB Incline Bench Reverse Flys 3 15-20 3030 60
B1. Goblet Squat, heels elevated 2 12-15 4010 60
B2. Hip Thrusts 2 12-15 3011
B3. DB External Rotation - Elbow on Knee 2 10-12 4010 60