Fortified Body Gym
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 0:05
A2
Squat Hold Stretch
1 x 1:00
A3
Spider-man Mobility Complex
3 x 20
A4
Crab Walk
B1
Back Squat
3 x 12
B2
Chin-Up
3 x 12
B3
DB Shoulder Press
3 x 12
C1
Front Foot Elevated Split Squat
3 x 12
C2
Bent Over Row
3 x 12
C3
Pallof Press Banded/Cable
3 x 24
D
Bird Dog
3 x 20
A
Rowing
0:15, 0:30, 0:45, 1:00, 0:45, MAX
B
Rowing
0:15, 0:30, 0:45, 1:00, 0:45, MAX
C
Rowing
0:15, 0:30, 0:45, 1:00, 0:45, MAX
D
Rowing
0:15, 0:30, 0:45, 1:00, 0:45, MAX
A1
Goblet Squat
4 x 10
A2
30 Degree Incline DB Bench Press
4 x 10
A3
Lat Pulldown
4 x 10
A4
Alternating Bodyweight Lunge
4 x 20
A5
Single Arm DB Row
4 x 10
A6
Romanian Deadlift
4 x 10
A7
Mountain Climber
4 x 10
A8
American KB Swing
4 x 0:30
A9
Push-Up
4 x 10
A10
DB Lateral Raise
4 x 10
A1
Foam Roll
1 x 14:00
A2
Worlds Greatest
3 x 20
A3
Arabesque
2 x 24
A4
Stationary Lateral Skater Steps With Bands
2 x 20
B1
Single Leg RDL
3 x 12
B2
Half-Kneeling KB Press
3 x 12
B3
Walking Lunges
3 x 24
C1
DB Lateral Step-Up
12, 12, 12, _
C2
Inverted Row
3 x 12
C3
Barbell Hip Thrust
3 x 12
D1
Lateral Bear Crawls - ipsilateral
3 x 20
D2
Farmer Walk
3 x 20
A1
Spin Bike
10 x 0:15
A2
Spin Bike
2 x 0:15
B
Spin Bike
3 x 1:30
C
Spin Bike
6 x 60
D
Spin Bike
9 x 0:30
A1
Squat Press
4 x 10
A2
Push-Up
4 x 10
A3
Bent Over Row
4 x 10
A4
Reverse Lunges
4 x 20
A5
Barbell Bicep Curl
4 x 10
A6
Sumo Deadlift
4 x 10
A7
Burpee
4 x 10
A8
Battle Rope Flick/Slam/Flick
4 x 0:30
A9
Hip Thrust
4 x 10
A10
Upright Row
4 x 10
A1
Foam Roll
1 x 13:40
A2
Kneeling Hip Flexor Stretch
1 x 2:20
A3
Spider-man Mobility Complex
3 x 20
A4
Single Outside Leg Palloff Press
3 x 20
B1
Bulgarian Split Squat
3 x 12
B2
DB Bench Press
3 x 12
B3
Romanian Deadlift
3 x 12
C1
Goblet Squat
3 x 12
C2
Glute Bridge
3 x 12
C3
Reverse Flys
3 x 12
D1
Side Plank
3 x 0:30
D2
Dead Bug
E
Rowing
50, 100, 150, 200, 250, 200, 150, 100, 50
