Coach Albu - Athletic Training For Everyone
1 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 30:00
B
Run
6 x 20
Prep
A
Warm-Up - Dynamic Stretches #1
Do 5-10 reps of each movement (+ per side) in 1-2 rounds to get a good full body warm-up before starting the session. *Volunatry: Perform 3-5 minutes of cardio machine if you want to improve core temp more.
B1
Cable Single Arm Pull, Static Hip
3 x 12
B2
Goblet Squats
3 x 12
C1
Romanian Deadlift with DB
3 x 8
C2
1-Arm KB overhead press
3 x 10
D1
Cable Horizontal Wood Chop, Static Hip
3 x 15
D2
Dumbbell Plank Pull Through
3 x 30
E
Assault Bike
5 x 10
A
Run
1 x 15:00
B
Run
5 x 3:00 @ 7, 7, 7, 7, 8
C
Run
1 x 10:00
Prep
A
Warm-Up - Dynamic Stretches #1
Do 5-10 reps of each movement (+ per side) in 1-2 rounds to get a good full body warm-up before starting the session. *Volunatry: Perform 3-5 minutes of cardio machine if you want to improve core temp more.
B1
DB Split Squat
3 x 12
B2
1-Arm DB Row
3 x 12
C1
Cable Single Arm Press, Static Hip
3 x 12
C2
Goblet Lateral Lunge
3 x 12
D1
Cable Facepull
3 x 15
D2
Leg Extension
3 x 15
Rörlighet & Aktivering
A
Warm-Up - Dynamic Stretches #1
Do 5-10 reps of each movement (+ per side) in 1-2 rounds to get a good full body warm-up before starting the session. *Volunatry: Perform 3-5 minutes of cardio machine if you want to improve core temp more.
STRENGTH & CONDITIONING
B
HYROX ENGINE - AMRAP 30
AMRAP 30 - Så många varv du hinner på en jämn-hög ansträgning 7/10 RPE, så börja lite konservativt och det kommer successivt bli jobbigare! 400m Run 30m Sled Push *välj vikt - ska vara den tyngsta övningen på passet! 20 Wall Ball *välj vikt 10 cal Ski-Erg *Dokumentera hur många hela varv du hann!
C
Bike Erg
1 x 10:00
