(Upper Push • Posterior Chain • Finisher Burnout)
🕒 ~45–50 minutes
WARM-UP (8–10 min)
Goal: Activate chest, glutes, and posterior chain for strength and stability.
200 m Row or 15 Cal Bike
10 Arm Circles (forward/backward)
10 Glute Bridges
10 Banded Lateral Walks (each direction)
10 Scap Push-Ups
10 Bodyweight Good Mornings
5 Inchworms
MAIN WORKOUT – Chest ↔ Glute Alternating Sets
4 Rounds (alternate each movement pair, rest ~90 sec between pairs)
1️⃣ A1 – Dumbbell Bench Press (Flat or Slight Incline) – 8–10 reps
Full range, controlled eccentric, strong lockout.
Tempo: 2 sec down / fast press up.
1️⃣ A2 – Barbell or Dumbbell Hip Thrust – 10–12 reps
Pause 1–2 sec at the top, full glute squeeze.
Cue: Keep ribs down, chin tucked.
2️⃣ B1 – Push-Up on Plate (hands on plates for deeper range) – 10–12 reps
Scale: Regular push-up or bench-supported.
2️⃣ B2 – Single-Leg Glute Bridge (Weighted optional) – 10 reps per leg
Drive through heel, full extension at top.
3️⃣ C1 – Cable or Dumbbell Fly (Chest Isolation) – 10–12 reps
Light weight, big stretch, smooth squeeze.
3️⃣ C2 – Banded Kickbacks or Reverse Hypers (Glute Isolation) – 12–15 reps per side
Controlled; hold 1 sec at full extension.
💡 Flow tip: Think “push → hinge → push → hinge” — alternating big movements keeps rest active and power output high.
FINISHER – “Triceps Lockdown”
3 Rounds (minimal rest):
12 Cable or Band Pushdowns
10 Overhead DB Triceps Extensions
8 Diamond Push-Ups (or to failure)
Rest 45 sec between rounds.
🔥 This combo hits all three heads of the triceps — expect deep burn and lockout strength improvement.
OPTIONAL BOOKEND CARDIO (for flow days)
Start: 200 m Row or Easy Run
End: 200 m Row or Easy Run
COOLDOWN (5–7 min)
30 sec Chest Doorway Stretch
30 sec Glute Figure-4 Stretch (each side)
30 sec Hip Flexor Stretch
10 Cat–Cow to T-Spine Reach
30 sec Deep Squat Hold
COACH’S NOTES
Alternating chest & glutes lets one group recover while the other works — high quality, low fatigue.
Bench + Thrust pairing = push + drive synergy — upper and lower posterior in one rhythm.
Fly + Kickback pairing isolates and perfects both ends of the kinetic chain.
Triceps finisher closes the day with push endurance.
Keep tempo tight, transitions crisp, and focus on control — this session builds power and polish simultaneously.