The Body Fix Coach
Designed to rebuild your body working on mobility, strength, tempos and core work
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll Series
B
Dowel Mobility
1 x 10
C
Blackburn Series
1 x 10
D
Thoracic Spine rotation
1 x 10
E
Standing Lat Stretch
1 x 0:30
F1
DB Lateral Raise
2 x 6
F2
Cuban Press
2 x 8
F3
DB Shrug
2 x 10
G1
Floor Press
4 x 4
G2
YTWL
4 x 2
Circuit
H
Bird dog x 10 (3 sec pause at top) Mcgill Sit up x 2 (10 sec pause top of each set) Side plank x 20 sec each side 3 rounds total rest 60 sec between sets
A
Limber 11
B
Calf Stretch
1 x 0:30
C
Barbell Achilles Mash
D1
Dorsi Flexion
1 x 10
D2
TKE (Terminal Knee Extention)
1 x 15
D3
Straight leg heel raises
1 x 8
D4
Side Plank
1 x 0:20
E
DB Rear Foot Elevated Split Squat
5 x 5
F
Deadlift
2 x 8 @ 55 %
G1
Single leg hip bridge back on bench
2 x 8
G2
Calf Raise
2 x 10
G3
Aleknas
2 x 15
A
Foam Roll Series
B
Dowel Mobility
1 x 10
C
Blackburn Series
1 x 10
D
Thoracic Spine rotation
1 x 10
E
Standing Lat Stretch
1 x 0:30
F1
DB Lateral Raise
2 x 8
F2
Cuban Press
2 x 8
F3
DB Shrug
2 x 10
G1
Incline DB Bench Press
3 x 8
G2
Iso plate hold
3 x 0:25
Circuit
H
Strength&Capacity&Circuit x 3 rounds a. **Strict DB Flyes w/ internal rotation x 8-10 - supinate grip at bottom (turn palm up) b. band Pull aparts (underhand) x 12-15 c. Concentration Curls x!8-10 each arm d. Dead stop Dumbell Tricep Extensions !8-10 e. Pike Planks x 12-15 REST 10-20sec b/t exercises and 30-60sec b/t each round
