Fortified Body Gym
Coach
Dan Bradley
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Posterior and Core Day1
A1
Single Leg Wall Assisted RDL
3 x 15
A2
Seated Row
3 x 15
A3
Side plank banded clam
3 x 30
A4
90 Degree Knee Drops
B1
Ab Wheel
3 x 10
B2
Glute Bridge Abductions
3 x 15
B3
Crunches
3 x 15
Wednesday
Anterior and Core Day1
A1
Goblet Squat
3 x 15
A2
Hand Elevated Push-Up
3 x 15
A3
Bulgarian Split Squat
3 x 10
A4
Bow and Arrow Thoracic Rotation
B1
KB Stabilised Dead Bug
3 x 20
B2
Band Resisted Bird Dog
3 x 15
B3
1-Arm KB Front Rack Carry
3 x 20
Friday
Posterior and Core Day 2
A1
Elevated Deadlift
3 x 12
A2
Banded Lat Pull Down
3 x 15
A3
Hip Thrust
3 x 15
A4
Plank side drag - SB
3 x 20
B1
Seated Knee Tuck
3 x 10
B2
Fire Hydrant
3 x 15
B3
Paloff Press
3 x 20
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