Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Monday
Strength: 1-6 Squat Day

A1

Spiderman Stretch + Rotation + Hamstring

3 x 10

A2

Banded Crab Walk

3 x 20

A3

Squat Stretch

3 x 0:30

B1

Back Squat

4 x 1 @ 90 %

B2

Back Squat

4 x 6 @ 70, 72.5, 75, 77.5 %

C1

Front Squat

4 x 12

C2

Calf Raise

4 x 12

D

Ab Wheel

4 x 10

Tuesday
Strength: 1-6 Squat Day

A

T,Y,W & L Shoulder Prep

B1

Bench Press

4 x 1 @ 90 %

B2

Bench Press

4 x 6 @ 70, 72.5, 75, 77.5 %

C1

Lat Pulldown

4 x 12

C2

DB Lateral Raise

4 x 12

D

Barbell Bicep Curl

4 x 12

E

Hanging Knee Raise

4 x 10

Thursday
Strength: 1-6 Deadlift Day

A1

Banded Anterior hip mobilization

3 x 10

A2

Romanian Deadlift

3 x 20

A3

Glute Bridge

3 x 10

B1

Deadlift

4 x 1 @ 90 %

B2

Deadlift

4 x 6 @ 70, 72.5, 75, 77.5 %

C1

Hip Thrust

4 x 12

C2

Romanian Deadlift

4 x 12

D

Razor Curl

4 x 6

E

Russian Twist

4 x 20

Friday
Strength: 1-6 Shoulder Day

A

T,Y,W & L Shoulder Prep

3 x 10

B1

Strict Press

4 x 1 @ 90 %

B2

Strict Press

4 x 6 @ 70, 72.5, 75, 77.5 %

C1

Incline Bench Press

4 x 12

C2

V Grip Landmine Row

4 x 12

D

Tricep Pushdown

4 x 12

E

Seated Knee Tuck

4 x 00:15

Strength: 1-6 Contrast Waves 4 Day