Fortified Body Gym
1 sessions per week
Must use App app to view and log training
Program Training
A1
Stationary Lateral Skater Steps With Bands
3 x 15
A2
Band Pull-Apart
3 x 15
B1
Back Squat
4 x 3 @ 80 %
B2
tuck jumps
4 x 3
B3
DB Squat Jump
4 x 3
B4
Accelerated CMJ
4 x 3
C1
Med Ball Power Drop
4 x 3
C2
Floor Press
4 x 3
D1
Lateral Bear Crawls
4 x 10
D2
Barbell Roll Outs
4 x 10
A1
Band Hip Flexor Stretch
1 x 5:20
A2
Band Face Pull
1 x 15
A3
Forearm Wall Slide w/ Retraction
1 x 12
A4
Band Walks
1 x 10
B1
Overhead Barbell Step up
4 x 12
B2
Landmine Bar Twist
4 x 10
C1
Landmine Squat Press
4 x 12
C2
V Grip Landmine Row
4 x 12
C3
Suitcase Carry
4 x 20
A1
Band Hip Flexor Stretch
2 x 1:00
A2
Kneeling Shoulder Mobility
2 x 1:00
B1
Single Leg Wall Assisted RDL
3 x 10
B2
Assisted Chin Ups
3 x 10
C1
Razor Curl
3 x 10
C2
Powell raise
3 x 10
D1
Symmetrical Stance DB Row
3 x 10
D2
Slider Hamstring Curls
3 x 10
E
Pallof Press Iso Hold
3 x 0:30
A
Spiderman Stretch + Rotation + Hamstring
4 x 10
B1
Deadlift with Band
5 x 2
B2
Deadlift
5 x 3
B3
Box Jump
3 x 2
C1
Bench Press with Band
5 x 2
C2
Bench Press
5 x 3
D1
Hip Thrust with Single leg Eccentrics
4 x 6
D2
Band Push Press
4 x 6
E
Barbell Roll Outs
4 x 10
