Senn Speed & Strength
General Fitness1 sessions per week
Must use App app to view and log training
Program Training
Recovery
A
Active Recovery or Rest Day
Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery
Recovery
B
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
TIPS
C
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Prep
A
Warm Up (Treadmill OR Air Bike)
Warm Up (Treadmill OR Air Bike) - Perform 3–5 minutes of low to moderate intensity work on either a treadmill or air bike. The goal is to raise your core temperature, increase blood flow, and get your body moving before jumping into more intense work. - Move with purpose—but don’t overdo it. You should feel loose, warm, and ready to go by the end of the warm-up.
B
Squat (Goblet OR Plate)
1 x 6
C1
Squat (Goblet OR Plate)
4 x 6
C2
Same Side Deadbugs (Yoga Block)
4 x 10
D1
Standing Overhead Press (Viking Attachment OR Landmine)
3 x 6
D2
Hand Supported Single Arm Row (Dumbbell Neutral Grip)
3 x 8
D3
Decline Bench Sit Up (Bodyweight OR Plate)
3 x 8
Recovery
E
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
F
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Prep
A
Agility Mobility #1
Complete 2 Sets of the Following: x8ea. Scorpions x8ea. Eagles x8 Rolling V's
Conditioning
B
Treadmill Walk Cardio (Level 1)
Treadmill Walk Cardio (Level 1) Week (_) Workout Format: - Complete (_:00) Minute Walk - Effort: Easy to Moderate, slightly difficult **Adjust speed & incline to reach prescribed intensity of workout** Intensity Guidelines: - Work at a pace that feels slightly challenging but not difficult, a good tip is you should be able to nasal breathe while completing this, if you can’t, you’re at too high of an intensity - This should feel somewhat refreshing, if you had to keep going longer you feel like you easily could.
Recovery
C
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
D
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Recovery
A
Active Recovery or Rest Day
Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery
Recovery
B
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
TIPS
C
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Prep
A
Warm Up (Treadmill OR Air Bike)
Warm Up (Treadmill OR Air Bike) - Perform 3–5 minutes of low to moderate intensity work on either a treadmill or air bike. The goal is to raise your core temperature, increase blood flow, and get your body moving before jumping into more intense work. - Move with purpose—but don’t overdo it. You should feel loose, warm, and ready to go by the end of the warm-up.
B
Deadlift (Landmine OR Kettlebell)
1 x 6
C1
Deadlift (Landmine OR Kettlebell)
4 x 6
C2
Pallof Press (Banded)
4 x 10
D1
Neutral Grip Chin Up OR Inverted Chin Up (Assisted/Bodyweight/Weighted)
3 x 6
D2
Single Arm Standing Overhead Press (Landmine)
3 x 8
D3
Standing Alternating Rainbow w/ Trunk Rotation (Landmine)
3 x 8
Recovery
E
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
F
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Prep
A
Agility Mobility #1
Complete 2 Sets of the Following: x8ea. Scorpions x8ea. Eagles x8 Rolling V's
Conditioning
B
Treadmill Walk Cardio (Level 2)
Treadmill Walk Cardio (Level 2) Week (_) Workout Format: - Complete (_:00) Minute Walk - Effort: Moderate to hard, but manageable **Adjust speed & incline to reach prescribed intensity of workout** Intensity Guidelines: - Work at a pace that feels moderate but challenging—this is about consistency, not redlining. - This should feel difficult at the end, but if you had to keep going longer you feel like you could.
Recovery
C
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
D
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Recovery
A
Active Recovery or Rest Day
Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery
Recovery
B
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
TIPS
C
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Prep
A
Warm Up (Treadmill OR Air Bike)
Warm Up (Treadmill OR Air Bike) - Perform 3–5 minutes of low to moderate intensity work on either a treadmill or air bike. The goal is to raise your core temperature, increase blood flow, and get your body moving before jumping into more intense work. - Move with purpose—but don’t overdo it. You should feel loose, warm, and ready to go by the end of the warm-up.
B
Push Ups (Assisted/Bodyweight/Weighted)
1 x 6
C1
Push Ups (Assisted/Bodyweight/Weighted)
4 x 6
C2
Side Plank (Bodyweight/Weighted)
4 x 0:20
D1
Overhand Grip Inverted Row (Bodyweight/Weighted)
3 x 6
D2
Cossack Squat (Assisted/Bodyweight/Goblet)
3 x 8
D3
Half Kneeling Teapots (Dumbbell OR Kettlebell)
3 x 8
Recovery
E
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
F
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Prep
A
Agility Mobility #1
Complete 2 Sets of the Following: x8ea. Scorpions x8ea. Eagles x8 Rolling V's
Conditioning
B
Treadmill Walk Cardio (Level 3)
Treadmill Walk Cardio (Level 3) Week (_) Workout Format: - Complete (_:00) Minute Walk - Effort: Hard, but sustainable **Adjust speed & incline to reach prescribed intensity of workout** Intensity Guidelines: - You should feel like you’re pushing hard, but still in control. - This should feel like you could barely go longer than the time prescribed. - Avoid complete burnout—the goal is high output with composure.
Recovery
C
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
D
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
Recovery
A
Active Recovery or Rest Day
Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery
Recovery
B
Optional Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
TIPS
C
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
