Features
4 sessions per week
Must use App app to view and log training
Program Training
Movement Prep
A
FB Movement Prep 2
1. Deep Squat Hold: 20-30sec 2. Rotator Cuff: 10-15reps each side 3. BW Walking Lunges: 6reps each side 4. Bird Dog 20-30sec each side
B
Band Assisted Ankle Hops
2 x 10
C1
Back Squat
3 x 4 @ 70 %
C2
Dumbbell Bench Press
3 x 7 @ 70 %
D1
Front Foot Elevated Split Squat
3 x 6
D2
Incline Bench Row
3 x 8
E
Calf Raises
2 x 15
F
Farmer's Walk
3 x 20
Prep
A
FB Movement Prep 1
1. Dead Hang: 20-30sec 2. Banded Lock Lat Pull Down: 10-15reps each side 3. Walking Inch Worm: 4 reps 4. Side Plank: 15sec each side 2-3 Rounds total
B
Plyo Push-Up
3 x 4
C1
Bench Press
3 x 6 @ 70 %
C2
DB RDL
3 x 7 @ 70 %
D1
Single Arm Lat Pulldown
3 x 8
D2
Goblet Squat
3 x 8
E1
DB Biceps Curl
3 x 8
E2
Cable Triceps Pushdown
3 x 8
F
Palloff Press
3 x 30
Prep
A
FB Movement Prep 3
1. Dead Hang: 20-30sec 2. Bent Knee Seated Good Morning: 15reps 3. Banded Face Pulls: 310-15reps each side 4. Shoulder Taps: 10reps in total (5 each side) 2-3 rounds total
B
Band Assisted Ankle Hops
2 x 10
C1
Deadlift
3 x 4 @ 70 %
C2
Chin-Up
3 x 3
D1
Hand Supported SL Deadlift
3 x 6
D2
Single Arm Half-Kneeling OH Press
3 x 6
E
Bent Knee Calf Raises
2 x 15
F
Single Arm Farmers Walk
3 x 20
Prep
A
Hop series 1
1. Double Leg Hops Backwards 2. Double Leg Hops Forwards 3. Single Leg Hops Backwards 4. Single Leg Hop Forwards 5. Single Leg Medial Hops 6. Left - Left - Right - Right 2-3 Rounds total - for 10-15m
B
Half Kneeling Starts
5 x 30
C1
Cross Legged Back Stretch
3 x 1 @ 30
C2
Half Kneeling Thoracic Opener
3 x 3 @ 5
C3
Lizard Lunge
3 x 1 @ 30
C4
Side Lying Thoracic Rotation
3 x 10