Hybrid Strength Club
Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
2 x 5 @ 77.5 %
B
Safety Bar Box Squat
7 x 5 @ 55 %
C
Pendlay Row
3 x 10 @ 6, 6, 7
D
Power Shrugs
3 x 12 @ 5, 6, 7
E
Lat Pulldown
3 x 15 @ 7
F
Seated Cable Row
2 x 15 @ 7
G
Barbell Bicep Curl
2 x 20 @ 6
A
Bench Press
3, 2, 2, 2, 2, 2, 2 @ 75 %
B
Incline Bench Press
4 x 5 @ 7
C
Standing Barbell Press Behind the Neck
3 x 10 @ 5
D
DB Shoulder Press
4 x 6 @ 6
E
DB Lateral Raise
3 x 15 @ 6
F
Powell raise
3 x 20 @ 6
G
Split Stance Overhead Tricep Extension
20, 15, 12 @ 7
A
Single Leg Pogo Jump
3 x 15
B
Depth Jump
6 x 2
C
Deficit Deadlift
8 x 3 @ 40 %
D
Speed Squat
10 x 3 @ 45
E
Leg Press
3 x 20 @ 5, 6, 7
F
Leg Extension
3 x 12 @ 5, 6, 7
G
Seated Band Hamstring Curl
3 x 12
H
Toes to Bar
3 x 10
A
Push Press
10 x 3 @ 40 %
B
Incline Bench Press
10 x 1 @ 50 %
C
Dead Bug
2 x 20
D
DB Floor Press
2 x 24 @ 6
E
KB Windmill
3 x 10 @ 5
F
Sots Press
3 x 10 @ 6
G
Calf Raise
20, 15, 12 @ 6, 6, 7
