Aasna S&C
Strength & Conditioning, General FitnessThe Move Program is aimed tailored to people who are looking to improve their general fitness. This program will focus on general strength development, mobility, and conditioning. This will be achieved with properly periodized programming that covers injury risk mitigation and progressive overload.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Rowing
1 x 5:00
A2
WORLD'S GREATEST STRETCH
1 x 5
A3
Inchworm
1 x 5
A4
Hamstring Walkout
1 x 6
A5
Deep Squat Hip ER/IR
1 x 8
B
Hex Bar Deadlift
6, 8, 10
C
Incline Bench Press
12, 10, 8, 6
D
Rowing machine hamstring Curl
12, 10, 8
E
Seated Row
15, 12, 10, 8
F
Dead Bug
2 x 8
G
Conditioning Options
1 x 20:00
A1
Rowing
1 x 5:00
A2
Deep Squat Hip ER/IR
1 x 8
A3
90/90 Hip Mobility Drill
1 x 6
A4
Frog Stetch
1 x 10
A5
Rocking Adductor
1 x 8
A6
Lateral Lunge
1 x 8
B
Front Squat
6, 8, 10
C
Romanian Deadlift (RDL)
6, 8, 10
D1
Shoulder Press
12, 10, 8, 6
D2
Weighted Pull Ups
3 x 6
E1
YTW
2 x 8
E2
Copenhagen Plank
2 x 0:30
F1
Tricpes pressdowns
3 x 15
F2
Cable Curl
3 x 15
A1
Rowing
1 x 5:00
A2
WORLD'S GREATEST STRETCH
1 x 5
A3
Inchworm
1 x 5
A4
Hamstring Walkout
1 x 6
A5
Deep Squat Hip ER/IR
1 x 8
B
Hex Bar Deadlift
4, 6, 8
C
Bench Press
12, 10, 8, 6
D
Seated Hamstring Curl
15, 12, 10
E
Bent Over DB Row
12, 10, 8, 6
F
Hanging Knee Raise
2 x 10
G
Conditioning Options
1 x 20:00
