Ryan Bateman
Coach
Ryan Bateman
Program to look good, feel good, and be able to perform on the mat.
Features1 sessions per week
Must use App app to view and log training
Program Training
Stronger faster more agile
Not only will you feel better in everyday life you will have more energy on and off the mats.
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Front Squat
3 x 5 @ 70 %
B
Incline DB Bench Press
3 x 6 @ 70 %
C
Barbell Rows
3 x 8 @ 70 %
D
S/A DB Shoulder Press
3 x 70 @ 6
E
Plank
3 x 1:00
F
kettlebell swings
10 x 10
Tuesday
Week 1 Day 3
A
Snatch Deadlift
3 x 5 @ 70 %
B
Push-Up
3 x 20
C
Pull-Up
3 x 10
D
Roll Up Crunch
2 x 20
E
Crunch
2 x 20
F
Burpee
8 x 8
Thursday
Week 1 Day 5
A
DB Lunges
3 x 10 @ 70 %
B
DB Floor Press
3 x 10 @ 70 %
C
Band Face Pull
3 x 12
D
DB Lateral Raise
3 x 12 @ 20 lb
E
DB Bicep Curls
3 x 10
F
DB Tricep Extension
3 x 10
G
Barbell Roll Outs
3 x 10
