Spazzy Training
1 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
Side Plank Dips
1 x 20
A4
Split Lunge Iso
1 x 0:40
B1
Single Arm Deadlift
2 x 10
B2
Gorilla row Iso
2 x 10
B3
Calf Raise
2 x 20
C1
Rdl (slow Eccentric)
3 x 12
C2
Split Snap Downs
3 x 10
D1
1/2 Kneeling Press
3 x 16
D2
SA Row To Clean
2 x 10
D3
Tricep Kick Back
3 x 12
D4
Offset Dead’s + March
3 x 12
A1
Cat Cow
1 x 5
A2
Bird Dog
1 x 10
A3
Big Toe- Pinky Toe
1 x 10
A4
Single Leg Bridge
1 x 16
B1
T Spine Twists
3 x 10
B2
Plank
1 x 0:20
B3
Goblet March
2 x 10
B4
SLDL Iso
1:00, 1:00, 0:30
C1
Clean to Squat
3 x 10
C2
Bridge Chest Press
3 x 16
D1
Kneeling clean and press
3 x 10
D2
L Lateral Raise
3 x 10
D3
hollow hold press
3 x 16
A1
Stretch Worlds Greatest
1 x 0:30
A2
Pying Goblet and Loaded beast
1 x 10
A3
Core Hollow Body Hold
1 x 0:30
A4
Split Lunge Iso
1 x 0:40
B1
Ballistic Rows
2 x 16
B2
swing clean and press single arm
2 x 10
C1
Split Lunges Static
3 x 16
C2
Single Arm Row
3 x 16
C3
Bent Over Rear Delt Fly
3 x 12
D1
High Knees In Place
3 x 0:20
D2
Split Thrusters
3 x 10
D3
Single Leg Bicep Curls
3 x 12
A1
Prep: Beast To Downdog
1 x 0:30
A2
Prep Bridge Marches
1 x 0:30
A3
Prep SLDL Reaches
1 x 10
B
dynamic ball prep
1 x 1
C1
Core Side Bridge Rotations
3 x 16
C2
Egg Shell Get Ups Core
3 x 16
C3
Hand To Hand Swings
3 x 20
