Sports Specific Coaching
This program is Female focused on Hips & Legs to try and support the knees and build strength with upper body strength work but not a specific focus as this beginner program is to learn movement patterns and maintain lower limbs.
There is a Yoga component that I believe "Everyone" should participate in, and is a main focus for the male based programs as well. You may be "flexible" but Yoga can teach you to be strong in the end of range and awkward positions.
Workouts and exercises are not always about feeling buggered and crawling out of the gym. There is always an emphasis on how, what and why.
If anything is giving you pain, please stop doing that movement immediately. If it is low level pain then reduce the movement range slightly to discomfort but don't work to pain.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
1 x 10:00
B1
Glute Bridge
20, 15, 10 @ 3
B2
1-Arm DB Row
12, 10, 8 @ 4.41 kg
C1
Squat to Box
3 x 10 @ 3
C2
DB Bench Press
3 x 10 @ 11.02 kg
D
DB Romanian Deadlift
3 x 10 @ 11.02 kg
E
Side Lying Leg Lift (Abduction)
1 x 15 @ 2
F
Front Plank
@ 120
G
Side Plank
@ 60
H
Static Stretch
1 x 10:00
Prep
A
Updated Agile 8
Joe DeFranco initially developed the Agile 8 movements for a lower body warm up, however we are going to update the previous used routine. You will perform 10 reps of each movement or until you feel comfortable (min 10 reps per movement) Ankle Mobilisation Foam roll ADductors Foam roll Piriformis Rollover to V Sit Quadruped Fire Hydrants Mountain Climbers Groiners Hip Flexor Stretch Watch the video attached for visual of movements.
B1
Bodyweight Single Leg Glute Bridge
20, 10, 10 @ 3, 4, 5
B2
Lat Pulldown
12, 10, 8 @ 44.09 kg
C1
Step-Ups
20, 15, 12 @ 6, 12, 16
C2
Prone Cuban Press
12, 10, 8 @ 2.2, 4.41, 6.61 kg
D
Back Extension
20, 15, 10 @ 3
E
Side Lying Glute Clams Activation
1 x 30 @ 3
F
Front Plate Hold
3 x 11.023 @ 10
G
Oblique Side Crunch
1 x 30
H
Static Stretch
1 x 10:00
Prep
A
Agile 8 v2.0
Joe Defranco originally designed a lower body warm up procedure, but here we have updated a version 2.0 for the full body warm up procedure to mobilise the whole body and ready you for any situation. With this we have a 2 non-negotiable and 6 negotiable movements. The movements we want are - 2 foot/ankle mobility - 3 hip mobility - 1 thoracic mobility - 1 pec mobility - 1 lat mobility My suggestions are as follow #1 non-negotiable Roll bottom of foot with a hard ball #2 Ankle dorsiflexion mobilisation #3 Roll glutes & piriformis with hard ball #4 Barbell smash/roll ADductors or Cossack squat/rocking frog stretch #5 Couch stretch (or similar) focus quad or hip flexor #6 Quadruped thoracic rotation #7 Pec mobilisation with hard ball #8 Dead Hang
B1
Shoulder Elevated Glute March
30, 20, 15 @ 3
B2
Cable Row Isometric Hold
12, 10, 8 @ 22.05, 33.07, 44.09 kg
C1
Bodyweight Squat
20, 15, 10 @ 3, 4, 5
C2
Incline DB Bench Press
12, 10, 8 @ 6.61, 8.82, 11.02 kg
D
Reaching Single Leg Romanian Deadlift
20, 15, 10 @ 3
E
X-Band Walk
1 x 20
F
Front Plank
3, 2, 1 @ 10, 15, 30
G
Rope Horizontal Chop
1 x 10 @ 11.02 kg
H
Static Stretch
1 x 10:00
A
30 Min Yoga Follow Along
1 x 30:00
