FETC
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Warm-Up
Hamstring stretch x10sec ea Pigeon stretch x10sec ea Hip flexor stretch x10sec ea Leg swings fwd x10ea Leg swings in & out x10ea BW squats x10 Fwd lunge x5ea Lateral lunge x5ea TRX Row x10 Step-ups x5ea TRX Push-ups x10 TRX Mountain climbers x15ea
B
Leg Press
4 x 10
C
Machine Chest Press
4 x 10
D
Seated Cable Row
4 x 12
E
Machine Shoulder Press
4 x 10
F
Lat Pulldown
4 x 12
G
Tricep Pushdown
3 x 15
H
Cable bicep curls
3 x 15
I
Machine Crunch
3 x 15
J1
Standing Hamstring Stretch
2 x 30
J2
Couch Stretch (Hip Flexors)
2 x 30
J3
Door Jam Stretch
2 x 30
Prep
A
General Warm-Up
Hamstring stretch x10sec ea Pigeon stretch x10sec ea Hip flexor stretch x10sec ea Leg swings fwd x10ea Leg swings in & out x10ea BW squats x10 Fwd lunge x5ea Lateral lunge x5ea TRX Row x10 Step-ups x5ea TRX Push-ups x10 TRX Mountain climbers x15ea
B
Seated Leg Press
4 x 10
C
Machine Chest Press
4 x 10
D
Neutral Grip Machine Row
4 x 12
E
Leg Extension
4 x 12
F
Lying Leg Curl
4 x 12
G
Plank
4 x 30
H1
Standing Hamstring Stretch
2 x 30
H2
Pigeon Stretch
2 x 30
H3
TRX Chest Stretch
2 x 30
Prep
A
General Warm-Up
Hamstring stretch x10sec ea Pigeon stretch x10sec ea Hip flexor stretch x10sec ea Leg swings fwd x10ea Leg swings in & out x10ea BW squats x10 Fwd lunge x5ea Lateral lunge x5ea Step-ups x5ea TRX Rows x10 TRX Push ups x10 TRX Mountain climbers x15ea
B1
Air Squat
3 x 15
B2
Alternating Bodyweight Lunge
3 x 10
B3
TRX Lateral Lunge
3 x 10
C1
Push-Up
3 x 10
C2
Superman
3 x 12
C3
V-Ups
3 x 12
D1
TRX Row
3 x 12
D2
TRX Tricep Extension
3 x 12
D3
TRX Kneeling Rollout
3 x 10
E1
Couch Stretch (Hip Flexors)
2 x 30
E2
Elevated Pigeon Stretch
2 x 30
Prep
A
General Warm-Up
Hamstring stretch x10sec ea Pigeon stretch x10sec ea Hip flexor stretch x10sec ea Leg swings fwd x10ea Leg swings in & out x10ea BW squats x10 Fwd lunge x5ea Lateral lunge x5ea Step-ups x5ea Push ups x10 Db military press x10 Mountain climbers x15ea
B
DB Deadlift
4 x 12
C
DB Step Up
4 x 10
D
DB Military Press
4 x 10
E
Db RDL
4 x 12
F1
Tricep Pushdown
4 x 15
F2
Cable bicep curls
4 x 15
G
Lying Machine Crunch
3 x 20
H1
SA OH Tricep Stretch
2 x 20
H2
Half-Kneeling Hamstring Stretch
2 x 5 @ 5
H3
Pigeon Stretch
2 x 20
Coach Rodriguez
Coach Austin holds a master's in Human Performance, CSCS, NESTA-CPT, and USAW certifications. Olympic weightlifting champ turned coach with national titles. Excited to maximize potential.