UP/ LOW FOUNDATIONS WEEK 1 +3

🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Pec Stretch + Angels – 10
• Cat + Cow – 10
• Hanging Scap Pulls – 10
1 Set

Block 2 – Horizontal Press + Scap Stability
• DB Squeeze Press – 10
• Band Pull-Aparts (Supinated + Pronated) – 8/8
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Row + Chest Fly
• Chest-Supported DB Rows – 10
• SA Band Pec Fly (hinged or kneeling) – 10/10
1:00 rest × 3 Sets

Block 4 – Push-Up + Row Capacity
• DB Push-Ups – 30s
• TRX Rows (neutral grip) – 30s
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – Max
• SA Band or Cable OH Tricep Extension – 10/10
1:00 rest × 3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Band or Dowel Flossing – 10
• Scap Pull-Ups – 10
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-Ups (banded if needed) – Max
• Half-Kneeling SA Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 3 – Vertical Press + Row + Core
• SA Landmine Press – 10/10
• Landmine Bent-Over Row (straddle stance) – 10
• Landmine Anti-Rotation Press – 5/5
1:00 rest × 3 Sets

Block 4 – Overhead Strength + Triceps
• BB or DB 90° ISO Hold – Max
• BB or Floor Tricep Push-Ups – 10
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 1:00
• Plank-Ups – 1:00
1:00 rest × 2–3 Sets

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Bulgarian Split Squat Warm-Up – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Goblet or BB Back Squat – 8
• TRX Pistol Squat – 8/8
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Glute Stability
• Bulgarian Split Squat – 8/8
• DB Glute Bridge ISO + Abduction – 20
1:00 rest × 3 Sets

Block 4 – Conditioning + Core
• AirBike – 20 Calories
• Wall Sit – Max
• Weighted Plank – Max
1–2 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Bear Crawl → Pike – 6
• SL → Double Glute Bridge – 10/10/10
• Deadlift Warm-Up – 10
1 Set

Block 2 – Primary Hinge
• Deadlift – 8
• Banded Staggered RDL – 10/10
1:00 rest × 3 Sets

Block 3 – Posterior Chain Strength
• DB or BB Hip Thrust – 10
• Deficit Reverse Lunge – 8/8
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge + Power
• SL DB RDL – 8/8
• Speed Squat or Jump Squat – 12
1:00 rest × 3 Sets

Block 5 – Core / Anti-Rotation
• Downward Band Chops – 10/10
• Side Plank + Clamshell – 10/10
30s rest × 2–3 Sets