CoachCMFit

EDITH

Five-Session Rotation · Version 2.20

Approach

Strength + Athletic

Days

5 · Rolling

Split

Quad · Pull · Push · Hip · Upper

Focus

Measured Progress

Programmed by Coach Cristian · CoachCMFit

Stop Rule

Stop the exercise and text Cris if you feel pain, swelling, instability, dizziness, or anything that just feels wrong. We adjust the plan. You never push through a warning sign.

Rules

Order: sessions run 1 to 5, a missed session stays next Cleans: 3 to 5 crisp reps, stop when quality drops Every warm-up: toe walk + heel walk Hard cap: finish and record by 60 minutes

Edith · 4-to-6-Week Progression Block

Your Next Block

Where you are now, what we are building, and how we will measure progress.

The next 4 to 6 weeks

Build on the work you already own

You completed the first five-week structure. This is not a restart. This block turns that foundation into stronger lifts, more developed glutes, legs, shoulders, and arms, and cleaner athletic movement.

Where You Are Now

Confirmed Back Squat

165 lbs x 6

Latest confirmed performance. Keep 165 and build all 3 working sets inside 6 to 8 before increasing again.

Historical Deadlift

165 lbs x 6 x 3

First confirm the current baseline, then move toward 170 when the reps stay clean.

Historical Hip Thrust

230 lbs x 10 x 2

First confirm 230, then move toward 235 without losing range or control.

Current Level Profile

These are working programming levels, not grades.

Each area moves independently. Your strength can lead while we continue building athleticism, movement, and mobility.

Overall Program

Level 2 · Build

The goal is repeatable quality, measurable output, and broader athletic capacity.

Strength

Level 3

Squat, hinge, and hip-extension strength lead your profile.

Athleticism

Level 2

Vertical power is established. Horizontal and lateral control are developing.

Mobility

Level 2*

Current working level. Ankle, hip, shoulder, and upper-back checks will confirm it.

Movement

Level 2

Strong forward and backward patterns, with more side-to-side and rotational control ahead.

What We Are Building

Stronger anchor lifts

Progress the squat and confirm the correct deadlift, hip-thrust, Romanian-deadlift, shoulder-press, and back-lunge baselines before moving them.

Glutes, legs, shoulders, and arms

Build repetitions first, then add the smallest useful load when you own the top of the range.

More complete athletic power

Maintain your vertical jump, measure the broad jump, and improve lateral landing and single-leg elasticity.

Stronger trunk control

Train flexion, anti-rotation, anti-extension, and rotation so the core can create movement and resist unwanted movement.

A complete training record

Record loads, repetitions, jump results, symptoms, and next-day recovery so every progression is earned from your actual results.

How We Will Know It Worked

Every completed session is checked and dated, and the first full rotation has every working set and required result recorded.

Squats at 165 reach all 3 working sets inside the 6 to 8 target with clean range and about two good repetitions left.

The main unconfirmed lifts have real baselines, and each earned increase happened independently.

Vertical, horizontal, and lateral power stay controlled without pain or a drop in later strength work.

Every workout ends by minute 60, and the next session remains recoverable.

Completion Calendar

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0 of 5 session types completed

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1 · Quad Day

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2 · Pull Day

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3 · Push Day

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4 · Hip Day

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5 · Upper Day

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Recent Checks

No sessions checked yet.

Checks are saved to this exact page address, browser, and device. Use the same Edith link every time. A check confirms session completion, but loads, repetitions, jump results, and recovery still determine progression.

How This Block Runs

First rotation: progress no more than one major anchor per session while we confirm and record the rest.

After that: every exercise earns its own progression from repetitions, load, form, symptoms, and recovery.

Rolling order: Quad, Pull, Push, Hip, Upper. If you miss a day, that session stays next.

Hard cap: finish and record by minute 60. Do not rush power work or heavy lifts to beat the clock.

*Provisional: Mobility stays at a working Level 2 until this block gives us enough recorded evidence to confirm or advance it.

Session 1

Quad Day

Knee-dominant lower · quads, vertical + horizontal power, single-leg strength

Readiness · Before You Start

Confirm recovery from the previous session.

Check for pain, swelling, instability, unusual soreness, or anything that changes jumping or squat readiness.

Do the squat-jump landing check, first broad jumps, and squat increase in a coach-led session.

Clock: warm-up through 12, power through 19, squat through 33, accessories through 52, core through 57, record by 60.

Warm-Up · Lower Body

Mobility

Cat-Cow6–8 reps

World's Greatest Stretch with thoracic rotation demonstration

World's Greatest Stretch + Rotation5 ea side

Adductor Stretch or Rock8–12s ea side

Deep Squat + Ham Stretch + Reach5 reps

Standing Quad Stretch8–12s ea side

Calf Stretch8–12s ea side

Activation + Targeted Prep

Walk on Balls of Feet10 steps

Walk on Heels10 steps

Bodyweight single-leg deadlift demonstration

Bodyweight Single-Leg RDL5 ea side

Glute Bridge · 2s Hold8 reps

Dynamic & Drills

Butt Kickers15–20 sec

High Knees15–20 sec

Frankensteins8 ea side

Targeted Prep

Cossack Squat Prep

2 sets x 5 reps each side · bodyweight or light dumbbell

60s rest

Wide stance, shift toward one side, keep the working foot planted. Stay inside the range you control.

Power Primer · Before Strength

Power · 3 Quality Rounds

Do the pogos, then three squat jumps, then two broad jumps. Rest 90 to 120 seconds and repeat. Reset fully before every jump.

Forward-and-Back Line Pogos

8 contacts each round · 24 total

Stay tall, use quick quiet contacts, and move only far enough to keep the rhythm.

Squat Jump to Stick

Squat jump and stick landing demonstration

3 reps each round · 9 total

Jump straight up, land quietly, and freeze for two seconds. Cris checks takeoff and landing quality during this coached exposure.

Standing Broad Jump to Stick

2 reps each round · 6 total

Jump for controlled distance, land quietly, and freeze before resetting.

Primary Lift

BB Back Squat Anchor

3 sets x 6–8 reps @ 165 lbs

2–3 min rest

Ramp first: light set, 80 x 6, 120 x 4, then 145 x 2 to 3. You hit 165 x 6 last week. Keep 165, record all 3 sets, and build toward 8 before increasing again.

Accessories

DB Walking Lunge

3 sets x 8–10 reps/leg @ 25 lbs

90s rest

Use the reported 25-pound setup. Take controlled steps and build every set to 10 clean reps per leg before increasing.

Heels-Elevated Double-DB Front Squat

Heels-elevated double-dumbbell front squat demonstration

2 sets x 8–12 reps @ 2 x 20-lb DBs

75–90s rest

Rest both dumbbells on your shoulders with both heels securely elevated. Keep your torso tall and build both sets to 12 clean reps before increasing.

Bodyweight Wall Sit

3 sets x 30–60 sec hold

2 min rest

Bodyweight only. Keep your back and hips against the wall. No plate or dumbbell until one clean, uninterrupted 60-second hold is recorded.

Standing Calf Raise

3 sets x 12–15 reps @ 100 lbs

60–90s rest

Full control. Build 100 toward 15 clean reps before targeting 105.

Core

Sit-Up Core

3 sets x 15 reps

45–60s rest

Move under control and do not throw the shoulders forward to finish.

Session Completion

Quad Day

✓

Not checked yet.

Session 2

Pull Day

Pull and posterior chain · back, triceps, cleans, deadlift, glutes

Readiness · Before You Start

Confirm recovery from Session 1.

Check the low back, hips, knees, hamstrings, shoulders, feet, and ankles.

Choose one major progression for this rotation: deadlift or hip thrust, not both.

Clock: warm-up through 11, cleans through 19, deadlift through 31, hip thrusts through 40, supersets through 53, core through 57, record by 60.

Warm-Up · Lower Body

Mobility

Cat-Cow6–8 reps

World's Greatest Stretch + Rotation5 ea side

Adductor Stretch or Rock8–12s ea side

Deep Squat + Ham Stretch + Reach5 reps

Standing Quad Stretch8–12s ea side

Calf Stretch8–12s ea side

Activation + Targeted Prep

Walk on Balls of Feet10 steps

Walk on Heels10 steps

Bodyweight Single-Leg RDL5 ea side

Glute Bridge · 2s Hold8 reps

Dynamic & Drills

Butt Kickers15–20 sec

High Knees15–20 sec

Frankensteins8 ea side

Power Primer · Before Strength

Barbell Clean Quality

3 sets x 3–5 reps

2 min rest

End the set when speed, timing, receiving position, or control changes. Do not force a fifth rep.

Primary Lift

BB Deadlift Anchor

2 sets x 5–6 reps · 170 lb target

2–3 min rest

At least two gradual ramp sets. Confirm 165 first. Move to 170 only if deadlift is the selected progression.

Secondary Strength

BB Hip Thrust

2 sets x 8–10 reps · 235 lb target

2 min rest

Confirm 230 first. Move to 235 only if hip thrust is the selected progression and deadlift stayed at its confirmation load.

Hip-Thrust Back-Off

1 set x 10–12 reps @ 185 lbs

90s rest

Full range and a controlled lockout. Do not rush the last reps.

Upper Pull & Triceps

Superset

Do all reps of the Assisted Pull-Up, then straight into the Skull Crusher with no rest. Then rest 75 to 120 seconds and repeat for 3 rounds total.

Knee-Band-Assisted Pull-Up

3 sets x 6–10 reps · band assist

One knee in the band, full range. Reduce band help before pushing past the range.

Skull Crusher

3 sets x 10–12 reps · DB or barbell

Upper arms steady, control the lowering phase.

Superset

Row both sides, then straight into the Overhead Triceps Extension with no rest. Then rest 75 to 120 seconds and repeat for 3 rounds total.

Bench-Supported DB Row

3 sets x 8–12 reps each side

Bench support stable, pull the dumbbell toward the hip.

Overhead DB Triceps Extension

3 sets x 10–12 reps

Ribs controlled, elbows pointed forward.

Core

Side Plank Core

2 sets x 30–45s each side

45–60s rest

Hips stacked. Stop before the lower side drops.

Session Completion

Pull Day

✓

Not checked yet.

Session 3

Push Day

Push-dominant upper · shoulders, biceps, limited chest, anti-rotation core

Readiness · Before You Start

Confirm recovery from Session 2.

Check shoulders, elbows, wrists, back, feet, ankles, and general energy.

The shoulder press is the only planned major load progression this rotation.

Clock: warm-up through 11, first superset through 24, remaining strength through 41, core through 45, record and finish by 50.

Warm-Up · Upper Body

Mobility

Cat-Cow6–8 reps

Kneeling thoracic rotation demonstration

Kneeling Thoracic Rotation5 ea side

Lat Stretch8–12s ea side

Shoulder Circles10 fwd + 10 back

Activation + Targeted Prep

Band shoulder pass-through demonstration

Band Shoulder Pass-Throughs10 reps

Band External Rotation8 ea side

Band Pull-Aparts15 reps

Foot/Ankle Prep & Ramp

Walk on Balls of Feet10 steps

Walk on Heels10 steps

Ramp Sets · Shoulder Press1–2 sets

Lifts

Superset · Primary First

Do all reps of the BB Shoulder Press, then straight into the DB Curl with no rest. Then rest 75 to 120 seconds and repeat for 3 rounds total. The press controls the pace.

BB Shoulder Press Anchor

3 sets x 6–10 reps · 57.5 lb target

Confirm 55 first. Move to 57.5 only if every rep stays clean.

DB Curl

3 sets x 10–15 reps @ 12.5 lbs/hand

Hold 12.5 through this rotation.

Superset

Do all reps of the DB Bench Press, then straight into the DB Lateral Raise with no rest. Then rest 75 to 120 seconds and repeat for 3 rounds total.

DB Bench Press

3 sets x 8–10 reps

Feet planted, lower the dumbbells under control.

DB Lateral Raise

3 sets x 12–15 reps

Raise without swinging and control the return.

Superset

Clean Incline Push-Ups, then straight into the DB Hammer Curl with no rest. Then rest 75 to 120 seconds and repeat for 2 or 3 rounds.

Incline Push-Up (Bar in Rack)

2–3 sets · stop 2 reps before failure

Rack the bar around waist height and put your hands on the bar. Body in one line, stop before the rep slows or the hips drop. Lower the bar a notch when sets get easy.

DB Hammer Curl

2–3 sets x 10–15 reps

Palms facing each other, elbows quiet.

Core

Standing Band Pallof Press Anti-Rotation

Standing band Pallof press demonstration

2 sets x 8–12 reps/side

45–60s rest

Anchor the band at chest height. Press straight out and keep the ribs, hips, and shoulders square. Reduce tension if you lean or rotate.

Session Completion

Push Day

✓

Not checked yet.

Session 4

Hip Day

Hip-dominant lower · hamstrings, glutes, second squat, lateral power

Readiness · Before You Start

Confirm recovery after the push session.

Check hamstrings, glutes, knees, back, feet, ankles, and landing readiness.

Choose one major progression this rotation: Romanian deadlift or barbell back lunge, not both.

Clock: warm-up through 11, power through 18, squat through 31, accessories through 52, core through 56, record by 60.

Warm-Up · Lower Body

Mobility

Cat-Cow6–8 reps

World's Greatest Stretch + Rotation5 ea side

Adductor Stretch or Rock8–12s ea side

Deep Squat + Ham Stretch + Reach5 reps

Standing Quad Stretch8–12s ea side

Calf Stretch8–12s ea side

Activation + Targeted Prep

Walk on Balls of Feet10 steps

Walk on Heels10 steps

Bodyweight Single-Leg RDL5 ea side

Glute Bridge · 2s Hold8 reps

Dynamic & Drills

Butt Kickers15–20 sec

High Knees15–20 sec

Frankensteins8 ea side

Power Primer · Before Strength

Power · 3 Quality Rounds

Do the single-leg pogos, then the lateral bounds. Rest 90 seconds and repeat. Landing quality controls the primer.

Single-Leg Line Pogos

5 contacts each side per round

Stay tall and keep the contacts quiet on both sides.

Lateral Bound to Stick

3 reps each side per round

Push sideways, land on the opposite leg, and hold before resetting. Control before distance.

Primary Lift

BB Back Squat Anchor

3 sets x 5 reps @ 150 lbs

2–3 min rest

Gradual ramp sets first. This second weekly exposure holds while the Quad Day squat advances.

Secondary Strength & Accessories

BB Romanian Deadlift

3 sets x 8–10 reps · 130 lb target

2 min rest

Confirm 125 first. Move to 130 only if this is the selected progression.

BB Back Lunge

3 sets x 6–8 reps each leg · 110 lb target

90–120s rest

Step backward and lower under control. Drive through the front foot. Confirm 105 first, then move to 110 only if this is the selected progression and the RDL stayed at 125.

Hamstring Walkout

2 sets x 10 reps

75s rest

Hips lifted while walking the heels away and back. Progress reps or step length, not both.

Standing Calf Raise

2 sets x 15–20 reps

60–90s rest

Full control through the whole range.

Core

Front Plank Core

2 sets x 40–45s hold

45–60s rest

Ribs and hips controlled. End the hold before the low back drops.

Session Completion

Hip Day

✓

Not checked yet.

Session 5

Upper Day

Combined upper · balanced push and pull, shoulders, and arms

Readiness · Before You Start

Confirm shoulder, elbow, wrist, and upper-back recovery.

Check overall fatigue across the five-session rotation.

No power primer today. Begin the lifts after the warm-up and bench-press ramp sets.

Clock: warm-up through 11, first superset through 24, remaining strength through 42, core through 46, record and finish by 50.

Warm-Up · Upper Body

Mobility

Cat-Cow6–8 reps

Kneeling Thoracic Rotation5 ea side

Lat Stretch8–12s ea side

Shoulder Circles10 fwd + 10 back

Activation + Targeted Prep

Band Shoulder Pass-Throughs10 reps

Band External Rotation8 ea side

Band Pull-Aparts15 reps

Foot/Ankle Prep & Ramp

Walk on Balls of Feet10 steps

Walk on Heels10 steps

Ramp Sets · Bench Press1–2 sets

Lifts

Superset · Primary First

Do all reps of the BB Bench Press, then straight into the Rear-Delt Fly with no rest. Then rest 75 to 120 seconds and repeat for 3 rounds total.

BB Bench Press Anchor

3 sets x 6–8 reps

Set the upper back, feet planted. Work to a clean load without forcing an increase.

DB Rear-Delt Fly

3 sets x 12–15 reps

Controlled hinge, move from the shoulders, slow the return.

Superset

Do all reps of the Assisted Pull-Up, then straight into the DB Lateral Raise with no rest. Then rest 75 to 120 seconds and repeat for 3 rounds total.

Knee-Band-Assisted Pull-Up

3 sets x 6–10 reps · band assist

Full range. Reduce band help only when every rep stays controlled.

DB Lateral Raise

3 sets x 12–15 reps

Progress this day separately from the Push Day raise.

Superset

Row both sides, then straight into clean Incline Push-Ups with no rest. Then rest 75 to 120 seconds and repeat for 2 or 3 rounds.

One-Arm DB Row

2–3 sets x 8–12 reps each side

Torso controlled, pull the dumbbell toward the hip.

Incline Push-Up (Bar in Rack)

2–3 sets · stop 2 reps before failure

Same bar setup as Push Day, around waist height. Keep each rep clean and do not chase failure after the bench press.

Optional Arms

Only if the main session stayed sharp, recovery is good, and the work fits inside the 60-minute cap: do all reps of the DB Curl, then straight into the Overhead Triceps Extension with no rest. Then rest 60 to 90 seconds and repeat for 2 rounds total.

DB Curl Optional

2 sets x 12–15 reps

Controlled load, elbows still.

Overhead DB Triceps Extension Optional

2 sets x 12–15 reps

Ribs down. Stop before elbow position changes.

Core

Russian Twist Core

2 sets x 15 reps each direction

45–60s rest

Rotate under control and keep the movement even on both sides.

Session Completion

Upper Day

✓

Not checked yet.