Victus CSC
Features
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Back Squat
3 x 8
C
Barbell Military Press
3 x 6
D1
Single Arm DB Row
3 x 8
D2
Seated Leg Curl
3 x 10
E
Landmine Rotation
3 x 5
Conditioning
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Bench Press
3 x 8
C
RFE Split Squat
3 x 6
D1
Lat Pulldown
3 x 10
D2
Tricep Pushdown
3 x 10
E
DB Side Bends
3 x 8
Conditioning
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Barbell RDL
3 x 8
C1
DB Incline Bench Press
3 x 10
C2
Slow Strict Chin Up
D1
Dumbbell Lateral Raise
3 x 10
D2
Weighted Sit Ups
3 x 10
Conditioning
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Barbell Pendlay Row
3 x 8
C
DB Cossack Squat
3 x 6
D1
Weighted Push Up
3 x 10
D2
DB Hammer Curl
3 x 10
E
DB Farmer Walk
3 x 40
