Integral Health and Performance
A running and aerobic development-focused program. Ease into training for the first month and ramp up training volume over several months for aerobic, strength, hypertrophy, and speed work. There is a relatively high volume of impact on the lower body in this program, so make sure to take it easy for the first few months on training intensity, especially for lower body training sessions.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 60:00 @ 6
A
RLESS
1, 2, 3, 4, 5 @ 50 %
B
RLESS Jumps
3 x 0 @ 0 lb
C
Leg Pulls
@ 60 %
A
Run
1 x 60:00 @ 6
A
Cable Rotations
@ 60 %
B
Reverse Cable Rotations
@ 60 %
C
GHD Sit-Up
D
Back Extension
E
Side Plank Crunch
A
Ruck
1 x 60:00 @ 6
A
Seated Hip Abduction
@ 60 %
B
Seated Adduction
@ 60 %
C
45 Degree Hip Extension
@ 60 %
D
Lying Leg Curl
@ 60 %
E
Leg Extension
@ 60 %
F
Seated Calf Raise
@ 60 %
