Bear Down Personal Training
Coach
Chris Agostinelli
This is a beginner level program. It's main goals are to increase movement pattern efficiency and build foundational strength. It consists of three, full body strength days per week.
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2
A
Warmup 1
B1
Anteriorly Loaded RDL
3 x 10
B2
Dumbbell Floor Press
3 x 12
C1
Reverse Lung
3 x 10
C2
1/2 Kneeling Cable Row
3 x 12
D1
Slider Hamstring Curls (Eccentric Focus)
3 x 8
D2
1/2 Kneeling Paloff Press
3 x 8
Wednesday
Week 1 Day 4
A
Warmup 1
B1
Split Squat
3 x 10
B2
1/2 Kneeling Landmine Press
3 x 12
C1
TRX Rows
3 x 10
C2
Hip Thrust
3 x 15
D1
Cable Tricep Extension
3 x 15
D2
Side Plank
3 x 30
Friday
Week 1 Day 6
A
Warmup 1
B1
Goblet Squat
3 x 10
B2
Pushups
3 x 8
C
D1
Single Leg Deadlift with Cross-Body Reach
3 x 8
D2
W-Pulldown
3 x 12
E1
High Plank
3 x 30
E2
Dumbbell Farmers Carry
3 x 0:30
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