Month One l Week Three l Day Three

Pattern Focus: Hinge and Pull

Best cycle days: 17-23 (luteal phase)

Equipment needed: long band, barbell, plates, dumbbells, bench

Estimated time to complete: 40 minutes

Suggested Warm Up:

1. Run or jump rope in place: 60 seconds
2. Bodyweight squats: 10 reps
3. Banded floor glute bridge: 8 reps
4. Banded row: 8 reps

Complete 1-2 rounds of warmup circuit.

Workout:

A) Main Lift: Pendlay Row to Deadlift and Barbell Hip Thrust

Pendlay Row to Deadlift

• One row into one deadlift = one rep
• Complete 1 warm up set to build up to working weight.
• Complete 3 sets of 10 repetitions.
• Working weight: RPE of 6 or 60% of max effort.
• Rest for 60 seconds between sets.

THEN

Barbell hip thrust

• Complete 3 sets of 12 repetitions.
• Working weight: RPE of 6 or 60% max effort.
• Rest for 60 seconds between sets.

B) Accessory Lifts

1. Dumbbell RDL
2. Single arm row (each arm)

• Perform 3 sets of 12 reps of each movement.
• Rest for 60 seconds between sets.
• Working weight: RPE of 6 or 60% of your max effort.

C) Finisher

1. Shoulder taps (each arm counts as a rep)
2. Dead bugs (each leg counts as a rep)

• Perform 20 reps of each movement.
• Complete 2 rounds, moving slowly.

Suggested Cool-Down

1. Downward dog
2. Child's pose with lateral stretch (left and right)
3. Hip flexor stretch (left and right)

• Perform 30 seconds of each stretch; repeat as needed.

Key Points

• Aim to keep a smooth and steady pace throughout the entire workout, with a focus on breathing and control.
• For dead bugs, lower your legs ONLY as low as they can without your lower back arching off of the floor.

Warmup movements:

Main Lift: Pendlay row to deadlift

Main lift: barbell hip thrust

Accessory lift: single arm row

Accessory lift: RDL

Finisher: shoulder taps

Finisher: dead bug

Cooldown movements: