Booker Training Systems
Functional Fitness, General Fitness, MobilityDon't know where to start?
well this 4-week Program for you comprised of a functional mix of Bodyweight, strength interval training, and mobility to start your fitness journey
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Wall Slide
3 x 10
A2
Single Leg 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
Circuit
C
3 sets Based on Above Max Reps Squats 75%x 50% x 25% Push up 75% x 50% x 25% Sit up 75% x 50% x 25%
A1
YTW
3 x 15
A2
Lateral squat walk
A3
Monster Walks
B1
DB Thruster
4 x 8
B2
Treadmill Work
4 x 250
C1
Bench Dips
C2
Bulgarian Split Squat
C3
DB prone row
D1
Bent Knee Calf Raises
D2
Flutter Kicks
3 x 0:45 @ MAX
D3
Bicycle Sit-Ups
3 x 12
A
Push Up
3, 3, 3, 3, 3, MAX
B
Flutter Kicks
2 x 30
C
Broad Jump
4 x 5
D
Scorpion
2 x 12
E
Step-Ups
3 x 10
F
Knees To Chest
2 x 25
G
Lateral Lunge
3 x 30
H
Heel Taps
2 x 12
I
Bent Over Row
3 x 30
J
Good Morning
3 x 30
A
Scorpion
B
instep strech
2 x 0:30
C
figure 4 stretch
2 x 0:30
D
Deep Squat Stretch
2 x 1:00
E1
Banded Anterior hip mobilization
4 x 1:00
E2
lateral banded hip activation
4 x 1:00
E3
Banded Posterior Hip Mobilization
4 x 1:00
