Above the Rest Training Systems
This program is designed to build you up and get you prepared to join one of our teams.
You start with relatively simple and safe exercises and moderate amounts of work.
Over the course of 9 weeks, the workload steadily increases and the exercises get more complicated.
By the end you'll be performing the fundamental movements and you should be strong enough to perform them proficiently.
You'll be ready to join one of our teams.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
1 x 1
B
Jump Rope
1 x 3:00
C
Front Rack Holds
5 x 0:20
D
Goblet Squat with Hip Band
3 x 20
E
Hatfield Squat
3 x 12 @ MAX lb
F
Walking Lunges
3 x 8 @ MAX lb
G
Single Leg RDL
3 x 8 @ MAX lb
H
Plank
5 x 0:25
A1
PT- Standing External and Internal Rotation
3 x 20
A2
Shoulder Dislocates
3 x 6
A3
Standing Band High Internal Rotation
3 x 20
A4
Standing Band High External Rotation
3 x 20
B
DB Floor Press
3 x 15 @ MAX lb
C
DB Incline Bench Press
3 x 15 @ MAX lb
D
Inverted Row
E
Lat Pulldown
3 x 20 @ MAX lb
F1
Tricep Pushdown
3 x 15 @ MAX lb
F2
Rope Curl
3 x 15 @ MAX lb
G
Stiff Leg Reverse Crunch
4 x 10
A1
Child's Pose
4 x 0:30
A2
Thoracic Extension on Foam Roller
4 x 0:30
A3
Kneeling Preacher Lat Stretch
4 x 0:30
A4
Alternating Squat Thoracic Rotation
4 x 5
B
Trap Bar Block Pull
3 x 12
C
Banded Zercher Good Morning
3 x 20
D
Stiff Leg Banded Pull Through
3 x 20
E
Banded Good Morning
3 x 20
F
Partner Nordic Hamstring Curl
4 x 6
G
Hyperextension
3 x 20
A1
Standing Band High Internal Rotation
3 x 20
A2
Standing Band High External Rotation
3 x 20
A3
PT- Standing External and Internal Rotation
3 x 20
A4
Shoulder Dislocates
3 x 6
B
Single Arm DB Press
3 x 8 @ MAX lb
C
Seated Arnold Press
3 x 12 @ MAX lb
D
Lat Pulldown
3 x 20 @ MAX lb
E
Seated Cable Row
3 x 20 @ MAX lb
F1
Reverse Grip Triceps Extension
3 x 12 @ MAX lb
F2
Reverse Grip Cable Curl
3 x 12 @ MAX lb
G
DB Side Bend
3 x 15 @ MAX lb
