Theresa McCooey

BLOCK A. MARCH 15TH - APIRL 15TH

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• TRX Pec Stretch + OH Angels – 10
• Standing T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Low Plank (bench) – 20–30s
• Seated Block Adductor Squeeze – 30s
• Dowel RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
• DB/BB RDL – 10
• BB Plank Shoulder Taps – 10/10
1:00 rest — 3 Sets

Block 4 – Push / Pull
• DB Incline Chest Press – 10
• Seated SA Band Pulldown – 10/10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB Scap Push-Ups – 10
• Crab Walk Countdown – 6 → 1
2–3 Sets

Anaerobic Push


⬜ SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• Hip CARs + Swings – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Seated Band Abduction ISO – 20s
1–2 Sets

Block 3 – Squat + Row
• Squat Variation – 10
• SA DB Row (bench-supported) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull / Carry / Core
• TRX Row (supinated) – 10
• DB Farmer’s March – 10/10
• BB Mountain Climber ISO – 15s/15s
30s rest — 3 Sets

Gunshow Finisher


⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Steady State (any machine)

Block 2 – Mobility Prep
• Wall Scarecrows + Angels – 10/10
• Wall T-Rotations – 10/10
• Hip CARs + Hip Swings – 10/10
1 Set

Block 3 – 25-Minute AMRAP
• 20 Calories AirBike
• 20 DB Farmer’s March
• 10/10 Downward Band Chops
• 20/20 Banded Crab Walks
• 200m Row

Block 4 – Cooldown / Stretch
• Lying Banded Hamstring Stretch – 30s/30s


🟦 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility Prep
• TRX Hinged Lat Stretch – 30s
• Standing T-Rotations – 10/10
• Standing Hamstring Swoops – 10/10
1 Set

Block 2 – Core / Activation
• BB/Bench Mountain Climbers – 20
• Seated Band Abduction – 20
• Dowel RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
• Staggered / Rack-Supported SL RDL – 10/10
• Banded Toe Taps (Around the World) – 5/5
1:00 rest — 3 Sets

Block 4 – Push / Pull
• DB Alternating SA Chest Press – 10/10
• Band / Cable Pulldown – 10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• Seated Band SL Hamstring Curl – 10/10
• BB/Bench Push-Ups – 10
2–3 Sets

Anaerobic Push


🟩 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• TRX Scap Pulls – 10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• BB Plank – 20–30s
• Standing SL Band Abduction – 10/10
1–2 Sets

Block 3 – Squat + Pull
• Split Squat (rack-assisted) – 10/10
• TRX Row (pronated) – 10
1:00 rest — 3 Sets

Block 4 – Knee / Calf / Anti-Rotation
• SL Banded TKE – 20/20
• SL Calf Raise – 20/20
• Pallof Press w/ Rotation – 10/10
30s rest — 3 Sets

Gunshow Finisher


⬛ CARDIO & CORE

Week 2 + 4

Block 1 – Warm-Up
• 10-Minute Steady State (any machine)

Block 2 – Mobility Prep
• Band / Dowel Flossing – 10
• Seated Figure-4 Hip Stretch – 30s/30s
• Hip CARs + Hip Swings – 10/10
1 Set

Block 3 – Conditioning
• 7 Minutes Steady-State Biking (any bike)
• 10 Minutes Rowing — Goal: 1500m

Block 4 – 5-Minute Core AMRAP
• Pallof Step-Outs – 6/6
• BB/Bench Mountain Climbers – 10/10
• DB/KB Lateral Bends – 10/10