Fortified Body Gym
1 sessions per week
Must use App app to view and log training
Program Training
A
Band Pull-Apart
3 x 10
B1
Bench Press
4 x 12
B2
Chin-Up
4 x 12
C1
V Grip Landmine Row
4 x 12
C2
Landmine Rotations
4 x 20
C3
Half Kneeling Landmine Press
4 x 12
D
DB Bicep Curls
2, 4, 6, 8, 10
E
DB Bicep Curls
10, 8, 6, 4, 2
F
Barbell Roll Outs
4 x 10
A1
Foam Roll
1 x 2:00
A2
Shoulder Mobility - Lax Ball
1 x 1:00
A3
Band Hip Flexor Stretch
1 x 1:00
A4
Band Walks
1 x 10
B1
KB Snatch
4 x 10
B2
hill Sprint
4 x 100
B3
American KB Swing
4 x 20
C1
Battle Rope Alternating Waves
4 x 0:40
C2
Step-Ups
4 x 30
C3
Dead Ball Slams
4 x 0:30
C4
DB Farmer's Carry
4 x 20
C5
Plank
4 x 1:00
Crab Walks
A
B
Back Squat
4 x 12
C1
Goblet Squat
4 x 12
C2
Reverse Lunges
4 x 12
D
Leg Extension
2, 4, 6, 8, 10
E
Leg Extension
10, 8, 6, 4, 2
F
Lying Leg Raise On Bench
4 x 20
A1
Foam Roll
1 x 2:00
A2
Shoulder Mobility - Lax Ball
1 x 1:00
A3
Band Hip Flexor Stretch
1 x 1:00
A4
Band Walks
1 x 10
B1
KB Snatch
4 x 10
B2
Rowing
4 x 400
B3
American KB Swing
4 x 20
C1
Assault Bike
4 x 0:30
C2
Walking Lunges
4 x 30
C3
Dead Ball Slams
4 x 0:30
D1
DB Farmer's Carry
4 x 20
D2
Plank
4 x 1:00
A
Band Pull-Apart
3 x 10
B1
Shoulder Press
4 x 12
B2
Seated Row
4 x 12
C1
Barbell Upright Row
4 x 12
C2
Push-Up
4 x 20
C3
DB Lateral Raise
4 x 12
D
Ab Wheel
2, 4, 6, 8, 10
E
Ab Wheel
10, 8, 6, 4, 2
Pre Hab
A
B
Deadlift
4 x 12
C1
Hip Thrust
4 x 12
C2
Calf Raise
4 x 12
D
Lying Leg Curl
2, 4, 6, 8, 10
E
Lying Leg Curl
10, 8, 6, 4, 2
F
V-Ups
4 x 10
