Gary@Penultimate Performance
Strength & ConditioningThis is a general Strength and Conditioning Programme that can be tweaked to optimise towards any sports. Just let me know your goals and i can adjust the exercises accordingly. This programme consists of 3 phases where we progress in terms of mobility and difficulty of exercises. This programme can be recycled once you hit the end of 12 weeks because it factors in periodization to make sure it constanly provide different stimulus to challenge the body to adapt.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roller Hip Decompressor
2 x 10
A2
Knee Slides
3 x 8
B1
Incline Alternating Chest Presses
3 x 16
B2
Short Lever Foam Roller Bridge
3 x 3
C1
Wall Sit with Low Reach
3 x 1
C2
Mat Crawl Outs
3 x 8
D
Cable Tricep Extension in Hinge
3 x 10
A1
Frog Plank
2 x 6
A2
Knee Slides
2 x 8
B1
Staggered Stance Respiratory Chops
3 x 12
B2
Lateral Bear Crawls
3 x 10
C
Seat SA Lat Pulldown
4 x 10
D
FFe Split Cable Split Squats
4 x 10
A1
Staggered Stance Alternating Horizontal Row
3 x 15
A2
Half Kneeling Pallof Press Iso holds
3 x 3
B
Foam Roller Referenced Hinge
4 x 10
C
Reverse Crunches (Segmentation)
3 x 10
D
9090 Copenhagen Side Plank
4 x 0:30
E
Assault Bike
1 x 10:00 @ 6
