Sand & Steel Performance
General Fitness, Functional Fitness, Strength & Conditioning
Coach
Brendan Baker
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A1
Glute Bridge
4 x 12
A2
Leg Extension
4 x 12
B1
Incline DB Bench Press
4 x 12
B2
1-Arm DB Row
4 x 12
C1
Calf Raise
2 x 8
C2
Short Lever Copenhagen Side Plank
2 x 8
D1
Rear Foot Elevated Split Squat Oscillations
2 x 12
D2
Alternating V-Up
2 x 12
D3
Palof Rotation
2 x 12
Monday
Week 1 Day 2
A1
Seated DB Shoulder Press
4 x 12
A2
Suitcase March
4 x 12
B1
Back Squat
4 x 12
B2
Hamtring Curl
4 x 12
C1
Lat Pulldown
2 x 8
C2
Eccentric Push Ups
2 x 5
D1
Curtsy Lunge
2 x 12
D2
Hand Supported SL RDL
2 x 12
D3
Oblique Side Crunch
2 x 12
Tuesday
Week 1 Day 3
A1
RDL
4 x 12
A2
STANDING DB LATERAL BEND
4 x 12
B1
Inverted Row
4 x 12
B2
1/2 KNEELING HI - LO CHOPS
4 x 12
C1
BOX STEP DOWNS
2 x 8
C2
TALL KNEEL CABLE CRUNCH
2 x 8
D1
Hammer Curl
2 x 8
D2
Tricep Pushdown
2 x 8
