Booker Training Systems
Functional FitnessLay the Ground work Needed to succeed this program is designed to help you get stronger, enhance mobility and cardiovascular endurance with the need for any weights.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Wall Slide
3 x 10
A2
Single Hip Lift
3 x 10
A3
Front Plank on Elbows
3 x 1:00
B1
Air Squat
1 x MAX
B2
Push-Up
1 x MAX
B3
Sit-up
1 x MAX
Conditioning
C
full body circuit
3 sets Based on Above Max Reps recorded. Squats 1x 75%, 1 x 50%, 1 x 25% of Max Push up 1x 75%, 1 x 50%, 1 x 25% of Max Sit up 1x 75%, 1 x 50%, 1 x 25% of Max
Circuit
A
3 sets 60 secs each, max reps try to maintain your pace for the entire time jumping jacks high knees in place push up flutter kicks mountain climbers front plank on elbows
B1
Wall Sit
3 x 1:00
B2
Groiner
3 x 12
B3
Cossack Squat
3 x 12
C1
Pigeon Stretch
2 x 0:30
C2
Quad Stretch
2 x 0:30
C3
Chest Stretch
2 x 0:30
A1
Push Up
5 x 3
A2
Double Leg drops
5 x 15
A3
Broad Jump
4 x 4
B1
Scorpion
3 x 12
B2
Step-Ups
3 x 10
B3
Knees To Chest
3 x 25
C1
Reverse Lunges
3 x 12
C2
Heel Taps
3 x 24
C3
Good Morning
3 x 30
A1
Lunge to Instep
3 x 15
A2
Glute Bridge
3 x 15
A3
Front Plank on Elbows
3 x 1:00
Circuit
B
5 sets each exercise is done every min on the min. Squats x 10 lunges x 5 each side jump squat x 10 jump lunge x 5 e/s
C1
Quad Stretch
3 x 0:30
C2
Pigeon Stretch
3 x 0:30
C3
Butterfly Stretch
3 x 0:30
A1
Butt Kicks
4 x 0:45
A2
High Knees In Place
4 x 0:45
A3
Lateral Bound
4 x 0:45
A4
Jumping Jacks
4 x 0:45
A5
V-Ups
4 x 25
