info@firestarter.au
Features
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Foam Roll 5 minutes Exercises for 20 secs each - Walking Lunge - Reverse Fly - Side Plank Left - Side Plank Right
B
BB Step Up
10, 8, 6
C
Leg Press
3 x 8
D1
Seated Row
3 x 8
D2
DB Shoulder Press
3 x 8
E1
Plank
3 x 0:30
E2
Suitcase Carry
3 x 50
E3
In Place Lunge
2 x 12
Circuit
A
Warm Up 5 minutes. Set One - 3 minute work, 2 minute rest x6 Set Two - 10 minute work Cool Down
Circuit
A
Foam Roll 5 minutes Exercises for 20 secs each - Miniband side stpes - Band Pullapart - Pallof Press Right - Pallof Press Left x2
B
SL Leg Press
10, 8, 6
C
Hip Thrust
3 x 8
D1
Lat Pulldown
3 x 8
D2
Push-Up
3 x 8
E1
Plate Pinch Grip Hold
3 x 0:30
E2
Sled Drag
3 x 50
E3
Leg Extension
2 x 20
Circuit
A
Warm Up for 5 mins Set One - 60 sec work, 60 sec rest x6 Rest 2 mins Set Two - 60 sec work, 60 sec rest - 45 sec work, 45 sec rest - 30 sec work, 30 sec rest - 15 sec work, 15 sec rest x2 Rest 2 mins Set Three - 5 minute work Rest 2 mins Cool Down 5 mins
Circuit
A
Foam Roll 5 minutes Exercises for 20 secs each - SL Glute Bridge Left - SL Glute Bridge Right - Cable Face Pull - Isometric Crunch x2
B
DB Reverse Lunge
3 x 15
C
TRX Squat
3 x 12
D1
1-Arm DB Row
3 x 12
D2
Shoulder Taps
3 x 0:30
E1
Ring Rows
3 x 0:20
E2
Sled Push
3 x 0:30
E3
Wall Sit
2 x 0:40
Circuit
A
Warm Up 5 mins 20 mins of work. Cool down 5 mins
