Fortified Body Gym
1 sessions per week
Must use App app to view and log training
Program Training
A1
Side plank banded clam
3 x 12
A2
Banded Shoulder Circles (Helicopters)
3 x 12
B1
Elevated Deadlift
4 x 6
B2
Assisted Chin Ups
4 x 6
B3
Half kneeling bottoms up KB press
4 x 6
C1
Swiss Ball Leg Curl
4 x 10
C2
V bar Lat-pulldown
4 x 6
C3
Back Extension
4 x 0:45
D
Ipsilateral Bear Crawl
4 x 20
A1
Banded Crab Walk
1 x 1
A2
Deep Squat Stretch
3 x 20
B1
Front Squat
4 x 6
B2
Banded Fire Hydrant
4 x 20
B3
DB Floor Press
4 x 6
C1
Bulgarian Split Squat
4 x 6
C2
Resistance Band Push Ups
4 x 6
C3
1 & 1/4 Walking Lunge
4 x 6
D
KB Stabilised Dead Bug
4 x 20
A1
Banded Glute activation
4 x 12
A2
Mini Band Shoulder Pre-Hab Tri - Sets
4 x 10
B1
Double KB Sumo Deadlift
4 x 6
B2
Inverted Row Using Swiss Ball (Underhand Grip)
4 x 6
B3
Powell raise
4 x 20
C1
Symmetrical Stance DB Row
4 x 6
C2
Feet Elevated Hip Thrust with Band
4 x 15
C3
double leg magnus Bridge
4 x 0:45
D
Contralateral Bear Crawl
4 x 20
