Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Monday
Accumulation

A

Miniband Reverse Steps

3 x 20

B

Back Squat

6 x 5 @ 70 %

C

Double KB Front Squat

3 x 12

D

Standing Calf Raises

3 x 20

E1

Lying Leg Raise On Bench

3 x 15

E2

Sit-up

3 x 15

E3

Russian Twist

3 x 15

Tuesday
Accumulation

A

Shoulder Pre-Hab

3 x 10

B

Bench Press

6 x 5 @ 70 %

C1

Bent Over Row

3 x 12

C2

Push-Up

3 x 12

D1

Seated Row

3 x 12

D2

Skull Crushers

3 x 12

E

Ab Wheel

5 x 15

Wednesday
Accumulation

A

Hamstring Stretch with Band

3 x 1:00

B

Deadlift

6 x 5 @ 70 %

C1

Single Leg Hip Thrust

3 x 12

C2

Lying Leg Curl

3 x 12

D1

Crunches

3 x 15

D2

Plank

3 x 0:45

D3

Lying Leg Raise On Bench

3 x 10

Thursday
Accumulation

Pre Hab

A

B

Back Squat

5 x 8 @ 70 %

C

Bench Press

5 x 8 @ 70 %

D1

Lat Pulldown

3 x 12

D2

Walking Lunges

3 x 24

D3

DB Reverse Fly

3 x 12

E

Seated Knee Tuck

5 x 20

Friday
Accumulation

A

Face pull with external rotation

3 x 15

B

Shoulder Press

5 x 8 @ 70 %

C

DB Lateral Raise

3 x 12

D1

Barbell Bicep Curl

3 x 12

D2

Tricep Pushdown

3 x 12

E

Hanging Knee Raise

5 x 20

The Juggernaut Method WAVE 3 (5s) Squat & Bench Focus