Fortified Body Gym
1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Apart
3 x 15
A2
Stationary Lateral Skater Steps With Bands
3 x 15
B1
Back Squat
4 x 2
B2
Box Jump
4 x 2
C1
Deadlift
4 x 2
C2
Hang Power Clean
4 x 2
D1
Double KB Power Clean
4 x 2
D2
Double KB Front Squat
4 x 2
D3
Double KB Push Press
4 x 2
D4
Double KB Bent over Row
4 x 2
D5
Double KB Push UP
4 x 2
A
Spiderman Stretch + Rotation + Hamstring
4 x 10
B1
Deadlift with Band
5 x 2
B2
Deadlift
5 x 3
B3
Banded Power Drive
3 x 2
C1
Bench Press with Band
5 x 2
C2
Bench Press
5 x 3
C3
Med Ball Power Drop
4 x 2
D
Hip Thrust with Single leg Eccentrics
4 x 6
E
Barbell Roll Outs
4 x 10
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
