Live Move Perform Pty Ltd
1 sessions per week
Must use App app to view and log training
Program Training
Pre Hab
A
B
Back Squat
6, 6, 4, 4, 2, 2 @ 55, 60, 65, 70, 75, 80 %
C
Front Squat
9 x 2 @ 70, 70, 70, 75, 75, 75, 80, 80, 80 %
D
Crunches
3 x 20
Pre Hab
A
B1
Barbell Bench Press
6, 6, 4, 4, 2, 2 @ 55, 60, 65, 70, 75, 80 %
B2
Weighted Chin Ups
6, 6, 4, 4, 2, 2 @ 55, 60, 65, 70, 75, 80 %
C1
Seated DB Press
6, 6, 4, 4, 2, 2 @ 55, 60, 65, 70, 75, 80 %
C2
T-Bar Row
6, 6, 4, 4, 2, 2 @ 55, 60, 65, 70, 75, 80 %
D
Hanging Knee Raise
3 x 10
Pre Hab
A
B
Deadlift
6, 6, 4, 4, 2, 2 @ 55, 60, 65, 70, 75, 80 %
C
Hip Thrust
9 x 2 @ 70, 70, 70, 75, 75, 75, 80, 80, 80 %
D
Ring Knee Tucks
3 x 20
A
B1
Incline Bench Press
4 x 12
B2
DB Bicep Curls
4 x 12
C1
Seated Row
4 x 12
C2
Tricep Pulldown
4 x 12
D
Lat Pulldown
15, 12, 10, 8, 8
Pre Hab
A
B
Back Squat
4 x 12
C
Reverse Lunges
4 x 12
D
Standing Calf Raises
3 x 12
E
Barbell Roll Outs
3 x 10
