BENNEFIT PERSONAL TRAINING
Strength & ConditioningThis program consists of 4 weeks focusing on developing strength and endurance in resistance training. This program is perfect for those looking establishing a foundation in weight training using free weights like barbells and dumbbells and also is a good
Features5 sessions per week
Must use App app to view and log training
Program Training
WARMUP
A
Limber 11 - Lower Body Movement Prep
1 - Foam Roll IT Band x15 passes/ side 2 - Foam Roll Adductors x15 passes/ side 3 - Foam Roll Glutes x1-2min/ side 4 - Bent-knee Iron Cross x5-10/ side 5 - Rock to V-Sit x5-10 6 - Rocking Frog Stretch x10 3sec holds 7 - Fire Hydrant Circles x10fwd/ x10bwd each leg 8 - Spider Man Stretch x5-10 each leg 9 - Cossack Squat x5-10 each side 10 - Seated Piriformis Stretch x20-30sec each side 11 - RFE Hip Flexor Stretch (3sec holds) x5-10 each side
B
Back Squat
3 x 8 @ 70, _ , _ %
C
Romanian Deadlift
3 x 8 @ 70, _ , _ %
D
Barbell Split Squat
6 x 12
E
Calf Raise
3 x 8
Prep
A
Simple 6 - Upper Body Movement Prep
1 - Foam Roll T Spine x15 passes 2 - Foam Roll Teres Minor x10-15 passes each 3 - Sleeper Stretch x5-10 each side 4 - Band Pec Stretch x30-45sec/ each 5 - Prayer Lat Stretch x60sec 6 - Band Dislocations x10-15
B1
Bench Press
3 x 6 @ 75, _ , _ %
B2
1-Arm DB Row
6 x 12
C
Incline Bench Press
3 x 10 @ 65, _ , _ %
D
JM Press
3 x 15
E1
EZ Bar Curl
E2
DB Lateral Raise
3 x 15
A1
DB Fly
3 x 15
A2
Single Leg Hip Thrust
6 x 15
A3
Barbell Upright Row
3 x 12
B1
Tricep Pushdown
3 x 15
B2
Hammer Curl
3 x 15
C
Glute-Ham Raise
Prep
A
Limber 11 - Lower Body Movement Prep
1 - Foam Roll IT Band x15 passes/ side 2 - Foam Roll Adductors x15 passes/ side 3 - Foam Roll Glutes x1-2min/ side 4 - Bent-knee Iron Cross x5-10/ side 5 - Rock to V-Sit x5-10 6 - Rocking Frog Stretch x10 3sec holds 7 - Fire Hydrant Circles x10fwd/ x10bwd each leg 8 - Spider Man Stretch x5-10 each leg 9 - Cossack Squat x5-10 each side 10 - Seated Piriformis Stretch x20-30sec each side 11 - RFE Hip Flexor Stretch (3sec holds) x5-10 each side
B
Leg Press
3 x 12 @ 65, _ , _ %
C
Walking Lunges
3 x 20
D
Lying Leg Curl
3 x 10
E
Calf Raise
3 x 15
Prep
A
Simple 6 - Upper Body Movement Prep
1 - Foam Roll T Spine x15 passes 2 - Foam Roll Teres Minor x10-15 passes each 3 - Sleeper Stretch x5-10 each side 4 - Band Pec Stretch x30-45sec/ each 5 - Prayer Lat Stretch x60sec 6 - Band Dislocations x10-15
B
DB Bench Press
3 x 12
C
Lat Pulldown
3 x 12
D
Dip
3 x 12
E1
Weighted Paused Pushup
3 x MAX
E2
DB Bicep Curls
3 x 8
