Spazzy Training
Getting into fitness or don’t know where to start
Beginner friendly plan to grow strength, mobility, balance, power for longevity.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Prep Scorp Reaches
1 x 10
A2
Prep Bridge Marches
1 x 10
A3
Prep Egg She’ll Get Ups
1 x 16
A4
Plank
1 x 0:30
A5
Split Lunge Iso
1 x 0:40
B1
Calf Raise
2 x 20
B2
Single Arm Deadlift
2 x 10
B3
Single Arm Row
2 x 10
B4
Dead clean SA
2 x 10
C1
Banded Deadlift
3 x 12
C2
Goblet Clean
3 x 5
D
1/2 Kneeling Press
3 x 16
E1
Tricep Pushdown
3 x 12
E2
Tricep Trx
3 x 12
E3
Burpee
10, 8, 6
A1
Pying Goblet and Loaded beast
1 x 10
A2
Stretch Worlds Greatest
A3
Single Leg Bridge
1 x 20
A4
Side Plank
1 x 0:40
B1
Split Lunge Iso
2 x 0:40
B2
Plyo split lunge iso hops
2 x 0:30
B3
Bent Over Row
2 x 20
C1
Split Lunges Static
3 x 16
C2
Single Arm Row
3 x 16
C3
Bent Over Rear Delt Fly
3 x 12
D1
Sea saw presses
D2
Prep: Offset Thrusters Into Hand To Hand
3 x 10
D3
DB Lateral Raise
3 x 10
D4
High Knees In Place
3 x 0:20
A1
Pying Goblet and Loaded beast
A2
Prep Bridge Marches
1 x 20
A3
Coppenhagen Side Plank
1 x 0:40
A4
Split Lunge Iso
1 x 0:40
B1
Prep SLDL Reaches
2 x 10
B2
Plyo split lunge iso hops
2 x 0:20
B3
Dead Clean Goblet
2 x 5
B4
Glute Med Kick Backs
2 x 20
C1
B Stance Squats
3 x 16
C2
Kb Hike to Dead
3 x 10
C3
Clamshells
3 x 20
D1
DB Bicep Curls
3 x 15
D2
Dual Thrusters
8, 6, 4
D3
Leg Extension
3 x 12
E
Walking Lunges
3 x 20
A1
Hip And Shoulder Cars
1 x 20
A2
Long Level Hip Cars
1 x 20
A3
Scorp To Updog Recover
A4
Arm Bar + ASLR + Add Recovery
A5
Tgu Tut W/ 1/2 Kneel Twists
B
KB Swing
5 x 10
