Rashmi Rajan

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Hinged Lat Stretch 30s
Standing T-Rotations x10/10
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Core + Glute Activation
SB Deadbugs x10/10
Banded Glute Bridge w/ Abduction x12
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Low Plank Hold – Max Time
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Alternating SA Chest Press x10/10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
SB Hamstring Curl x10
DB Pec Flys from Deadbug Position x10
2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
TRX Scap Pulls x10
Seated Figure-4 Hip Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Lateral Rotation x5/5
Banded Glute Bridge w/ 5s ISO Hold x10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Split Squat (Rack Assisted) x10/10
SA DB Row (Bench Supported) x10/10
Banded Squat w/ Single-Leg Abduction x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Stability Circuit
HE Goblet Squat x12
Band Pull-Aparts (Pronated Grip) x12
Paloff Step-Outs x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows / Wall Angels x10/10
Standing Hip CARS + Swings x5/5/5/5
TRX Reverse Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Fire Hydrants x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Staggered DB Bridge / Hip Thrust x10/10
Side Plank w/ Clamshell x12/12
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
TRX or DB Reverse Lunge x10/10
Half-Kneeling DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded Crab Walks x12/12
Banded Mountain Climber ISO Hold 15s/15s
1:00 rest – 3 Sets