Holistic Health and Performance (HHP)
General Fitness, Strength & Conditioning, Functional FitnessFeatures
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Full Body Warm Up 1
Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10
B1
DB Goblet Squat
3 x 12
B2
Elevated Hamstring Bridge (Long Lever)
3 x 12
B3
Plank
3 x 0:30
C1
DB Bench Press
3 x 12
C2
DB Prone Bench Row
3 x 12
C3
Hollow Body Hold
3 x 0:30
D1
DB Goblet Split Squat
3 x 10
D2
Alternating Supinated DB Bicep Curl
3 x 10
Prep
A
Full Body Warm Up 1
Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10
B1
Leg Press
3 x 12
B2
DB RDL
3 x 12
B3
Side Plank
3 x 0:30
C1
Seated DB Shoulder Press
3 x 12
C2
Lat Pull Down
3 x 12
C3
DB Suitcase March
3 x 10
D1
DB Goblet Reverse Lunge
3 x 10
D2
DB Prone Incline Bench Reverse Fly
3 x 10
Prep
A
Full Body Warm Up 1
Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10
B1
Wall Sit
3 x 0:30
B2
Bulgarian Split Squat
3 x 12
B3
Banded Pallof Hold
3 x 0:30
C1
Press Up
3 x 12
C2
Chin-Up
3 x 5
C3
45 Degree Leg Hold
3 x 0:30
D1
Leg Extension
3 x 12
D2
Lying DB Tricep Extensions
3 x 10
