The Body Fix Coach
Strength & ConditioningA strength and functional hybrid program designed to get strong but incorporate some functional movement. The core is always a big focus. Improving the core will maximise every other lift.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 10:00
B1
Back Squat
3 x 6
B2
Med ball push ups
3 x 10
B3
Stability ball rollout
3 x 10
C1
DB Bench Press
3 x 6
C2
Banded low to high rotations
3 x 10
C3
BP Short Rotation (10 to 2 O'Clock)
3 x 10
D1
Lat Pulldown
3 x 6
D2
Lateral Lunge
3 x 10
D3
DB Crunch
3 x 20
A
Cardio
1 x 10:00
B1
Deadlift
3 x 6
B2
Bands: Staggered stance press
3 x 10
B3
Stability ball s/leg lateral wall slide
3 x 10
C1
Barbell Incline Bench Press
3 x 6
C2
Banded compound row
3 x 10
C3
Banded high to low chop
3 x 10
D1
Bent Over Row
3 x 6
D2
1 leg anterior reach
3 x 10
D3
Reverse Hyperextension
3 x 10
A
Cardio
1 x 10:00
B1
DB Step Up
3 x 6
B2
Deceleration Push Up
3 x 10
B3
45 degree calf pump
3 x 20
C1
Bench Dips
3 x 6
C2
Single Arm Pulldown
3 x 10
C3
Banded high to low chop
3 x 20
D1
DB Pullover
3 x 6
D2
Single leg squat to bench/chair
3 x 10
D3
Stability ball reverse hyper extension
3 x 15
E1
Hammer Curl
3 x 8
E2
Tricep Pushdown
3 x 12
