UP/LOW FOUNDATIONS - WEEk 2+4

🟦 UPPER — HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Wall Angels – 10
• Push-Up → Pike – 5
• Standing Windmills – 10/10
1 Set

Block 2 – Primary Press + Pull
• SA DB Chest Press – 10/10
• SA Band Pulldown – 10/10
2:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Chest + Scap Stability
• DB Chest Fly – 10
• TRX Reverse Fly – 10
1:00 rest × 3 Sets

Block 4 – Row + Shoulder Complex
• Half-Kneeling DB Row (bench supported) – 10/10
• Alt. DB Lateral + Forward Raise – 8/8
1:30 rest × 3 Sets

Block 5 – Arms
• Incline Bench DB Bicep Curl – 10
• SA Cable or Band Tricep Extension – 10/10
1:00 rest × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 2 + 4

Block 1 – Scap + T-Spine Prep
• Hinged Y-W-T Raises – 5/5/5
• Scapular Pull-Ups – 10
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-Ups or Pronated Cable Pulldown – 8
• Prone Scap Holds (Y-W-T) – 10s each
1:00 rest × 3 Sets

Block 3 – Vertical Press + Pull
• Half-Kneeling SA Shoulder Press – 10/10
• Seated Cable Pulldown – 10
1:00 rest × 3 Sets

Block 4 – Arms + Push Capacity
• TRX Bicep Curl – 10/10
• BB or Bench Push-Ups (plyo option) – Max
1:00 rest × 3 Sets

Block 5 – Shoulder + Grip
• DB Lateral Raises – 12–15
• Dead Hang – Max
1:00 rest × 1 Set

🟩 LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• 90/90 Hip Switches + Internal Lift-Offs – 5/5
• Deep Squat + T-Spine Rotation – 6/6
• Bulgarian Split Squat (3-s ISO) – 6/6
• Heels-Elevated Goblet Squat – 10
1 Set

Block 2 – Primary Unilateral Strength
• Bulgarian Split Squat (3-s ISO) – 8/8
• DB Glute Bridge – 10
1:00 rest × 3 Sets

Block 3 – Squat + Calves
• Heels-Elevated Goblet Squat – 10
• DB Calf Raises – 20
1:00 rest × 3 Sets

Block 4 – Lunge + Tibialis
• DB Alternating Forward Lunge – 10/10
• Tib Raises – 20
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 20 Calories
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets

🟩 LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Squat → Toe Touch – 10
• Groin Rockers + T-Spine Rotations – 5/5
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge + Core
• DB or BB RDL – 8
• Plank Hip Dips – 10/10
• SL Glute Bridge ISO – 15s / 15s
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
• BB Staggered Hip Thrust – 10/10
• SL RDL ISO Hold – 15s / 15s
1:00 rest × 3 Sets

Block 4 – Power + Posterior Chain
• Staggered KB Swings – 10/10
• Bench Reverse Hypers – 20
1:00 rest × 3 Sets

Block 5 – Core Finisher
• Swiss Ball Pass – 10
• Swiss Ball Rollouts – 10
• Hanging Leg Raises – 10
30s rest × 3 Sets