PATH TO POWER
Functional Fitness, General Fitness1 sessions per week
Must use App app to view and log training
Program Training
Uncategorized
A
WARM-UP
Below is a sample warm-up: 5 Minutes Submaximal Aerobic Warm Up (Optional=BIKE, ELIPTIC, JOGG, SKI-ERG, ROW-ERG) Dynamic Warm-Up: - 10 Leg Swings Front to Back - 10 Leg Swings Side to Side - 10 Arm Circles Forward - 10 Arm Circles Backward - 10 Cross Body Arm Slaps - 10 Walking Lunges w/Trunk Rotation
B
Box Squat
15, 12, 10
C
Bench Press
15, 12, 10
D
Barbell Rows
15, 12, 10
E1
Barbell Bicep Curl
3 x 12
E2
Lying Leg Curl
3 x 12
E3
Crunch
3 x 12
Conditioning
A
WARM-UP
Below is a sample warm-up: 5 Minutes Submaximal Aerobic Warm Up (Optional=BIKE, ELIPTIC, JOGG, SKI-ERG, ROW-ERG) Dynamic Warm-Up: - 10 Leg Swings Front to Back - 10 Leg Swings Side to Side - 10 Arm Circles Forward - 10 Arm Circles Backward - 10 Cross Body Arm Slaps - 10 Walking Lunges w/Trunk Rotation
B
Deadlift
15, 12, 10
C
DB Shoulder Press
15, 12, 10
D
Seated Lat Pulldown
15, 12, 10
E1
Leg Press
3 x 12
E2
Reverse Crunch
3 x 12
E3
Tricep Pushdown
3 x 12
Conditioning
A
WARM-UP
Below is a sample warm-up: 5 Minutes Submaximal Aerobic Warm Up (Optional=BIKE, ELIPTIC, JOGG, SKI-ERG, ROW-ERG) Dynamic Warm-Up: - 10 Leg Swings Front to Back - 10 Leg Swings Side to Side - 10 Arm Circles Forward - 10 Arm Circles Backward - 10 Cross Body Arm Slaps - 10 Walking Lunges w/Trunk Rotation
B
Box Squat
15, 12, 10
C
Bench Press
15, 12, 10
D
Barbell Rows
15, 12, 10
E1
Barbell Bicep Curl
3 x 12
E2
Lying Leg Curl
3 x 12
E3
Crunch
3 x 12
