Christopher Arseneau
1 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
1 x 5:00
B
KB Swing
25, 15, 10
C
Med Ball Overhead Slam
3 x 5
D1
Hex Bar Deadlift
10, 8, 5, 5, 5
D2
Split Squat Jumps Assisted
3 x 6
E1
Glute Bridge Floor Press
3 x 12
E2
Reverse Crunch
3 x 15
F1
Single Arm Lat Pulldown
3 x 20
F2
Weighted V-ups
3 x 15
G1
DB RDL
3 x 12
G2
Long Lever Rocking Plank
3 x 0:20
Circuit
H
Extra credit... Pick a bicep and a triceps exercise. Perform 3 supersets(back to back) and then rest for 1-2 minutes and repeat for 3 total rounds.
A
Agile 8
1 x 5:00
B
DB Jacks
2 x 30
C
Half Kneeling Medicine Ball Side Slam
3 x 10
D
Wide Grip Pull Ups
4 x 10
E1
Single Arm Overhead Reverse Lunge
3 x 16
E2
KB Plank Pull Through
3 x 16
F1
Arnold Z Press
3 x 10
F2
Coppenhagen Side Planks
@ 0:30
G1
Swiss Ball Leg Curl
G2
Stir the Pot
3 x 0:30
A
Jump Rope
1 x 5:00
B
Jump Rope
10 x 0:15
A
Agile 8
1 x 5:00
B
SA KB Snatch
4 x 20
C
Cable Face Pull
2 x 20
D1
Barbell RDL
10, 8, 5, 5, 5
D2
Swissball Hamstring Tantrums
3 x 0:10
E1
Cable Row Seated
3 x 15
E2
Standing Cable Core Rotation
3 x 20
F
Goblet Squats
20, 15, 10
G1
Hand Release Push Up
G2
Seated IN and OUTS
3 x 0:30
Circuit
H
Extra credit... Pick a bicep and a triceps exercise. Perform 3 supersets(back to back) and then rest for 1-2 minutes and repeat for 3 total rounds.
A
Walk
1 x 10:00
B
Flying 30's
@ 30
A
Agile 8
1 x 5:00
B
Jump Rope
1 x 5:00
C1
Bench Press
10, 8, 5, 5, 5
C2
Push Up Depth Catch
3 x 3
D1
Smith Machine Inverted Row
3 x 15
D2
Bent Leg Hollow Rock
3 x 0:30
E1
Seated Leg Curl
4 x 8
E2
Band Pull-Apart
3 x 15
F1
Landmine Lateral Skater Squat
3 x 20
F2
Weighted Bilateral Deadbug
3 x 15
Pumpkin Delts
G
Banded lateral raise 3x15 Banded front raise 3x15 Cable rear flys 3x15 Rest 2 min and repeat for x3
