Veronica Woods

🟧 DAY 1 – HINGING AND PRESSING

(Week 1 + 3)

Block 1 – Mobility Prep

Prone Angels + Cat-Cow x10/10
Dead Hang (Passive → Active) 20–30s
Scap Pull-Ups x8–10
1 Set


Block – Primary Strength (Hinge + Pull Priority)
Eccentric Pullups- MAX
RDL- x8

1:30 rest – 4 Sets

Block 4 – Secondary Strength (Press + Row)

DB Incline Press (Wide Grip) x8
DB Chest-Supported Rows x8

1:00 rest – 3 Sets

Block 5 – Accessory / Pull-Up Development Circuit

SA Cable pec fly's
SA Cable pulldown SA x12
Push-Ups (3s Eccentric) 40s

1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)



🟧 DAY 2 – SQUATTING AND PULLING

(Week 1 + 3)

Block 1 – Mobility Prep

Scarecrows + Wall Angels x10/10
Standing Hip CARS + Circles x10/10
Dead Hang 20–30s
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Pull)

Goblet or BB Back Squat x6
Bent over row on bench x8
1:00 rest – 4 Sets

Block 3 – Secondary Strength (Unilateral + Vertical Pull)

Bulgarian Split Squat (BSS) x8/8
Band-Assisted Pull-Ups x4–6 strict!
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability Circuit

DB Forward–Reverse Lunge x8/8
Band Pull Complex (Pro + Sup + External Rotations) x8/8/8
Low Plank (Weighted Option) – Max Hold
1:00 rest – 3 Sets

Block 5 – Finisher

Gunshow


🟧 DAY 3 – FULL BODY H.I.I.T. + CORE

(Week 1 + 3)

Block 1 – Warm-Up / Mobility

5-Minute Aerobic Warm-Up
Cat + Cow x10
Dead Hang 20s
Banded Deadbugs x10/10
Single-Leg / Double Glute Bridge x10/10/10
1 Set

Block 2 – HIIT Circuit 1

Jumping Pull-Ups (Controlled) x5
DB or BB RDL 40s
DB Push Press 40s

1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2

DB Reverse Lunges 40s
TRX Rows 40s
DB Plank Pull-Throughs 40s

1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)

10 Hanging Knee Raises
10 Reverse Crunches
10/10 Plank Ups

Work continuously for 5 minutes — rest only as needed


🟧 DAY 1 – HINGING AND PRESSING

(Week 2 + 4)

Block 1 – Mobility Prep

Child’s Pose Walks x5/5
Half-Kneeling T-Rotations x10/10
Dead Hang (Active) 20–30s
1 Set

Block 2 – Core + Glute Activation

Bird Dogs w/ Crunch x10/10
Banded Glute Bridge x12
Banded Straight-Arm Pulldowns x12
1 Set

Block 3 – Primary Strength (Hinge + Pull Power)

Deadlift (Trap Bar or BB) x6
Band-Assisted Pull-Ups x6–8
1:30 rest – 4 Sets

Block 4 – Secondary Strength (Glute + Pull Stability)

DB Bridge or Hip Thrust x10
Single-Leg DB RDL x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Pull Integration

Negative Pull-Ups x3–5
Single-Leg Hamstring Curl x10/10
Cable Pec Fly x12
1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)
Top Hold Pull-Up 10–20s x2


🟧 DAY 2 – SQUATTING AND PULLING

(Week 2 + 4)

Block 1 – Mobility Prep

Prone Angels x10 + Scap Pumps x10
Hip 90/90s x6/6
Dead Hang 20–30s
1 Set

Block 2 – Primary Strength (Unilateral + Pull)

DB Step-Up x8/8
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Vertical Pull)

Goblet or BB Back Squat (3s ISO) x10
Band-Assisted Pull-Ups x5–8
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Power

Plate Reverse Lunge w/ Rotation x10/10
Band Pull Complex x8/8/8
Jump Squat x12
1:00 rest – 3 Sets

Block 5 – Finisher

Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T. + CORE

(Week 2 + 4)

Block 1 – Warm-Up / Mobility

5-Minute Aerobic Warm-Up
Shoulder CARS x5/5
Hip CARS x5/5
Pallof Press x10/10
1 Set

Block 2 – HIIT Circuit 1

Goblet Squat 40s
Walk-Out Push-Ups x10
Jumping Pull-Ups x5

1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2

TRX Row (Supinated Grip) 40s
KB Swings 40s
DB Upright Row 40s

1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)

10 Hanging Knee Raises
10 KB Halos (10/10)
20 Bicycle Crunches

Work continuously for 5 minutes — rest only as n