Elite Focus

General Fitness
Coach
Dan Bunyan

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
Lower push, upper pull

Prep

A

Getting Moving Prep 1

Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. World's greatest stretch 2. Cook squat 3. Yoga pushups 4. Suitcase walk Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.

B1

Goblet Squat

8, 8, 10, 10 @ 6, 7, 6, 7

B2

1-Arm DB Row

8, 8, 10, 10 @ 6, 7, 6, 7

C1

Band Assisted Pull Up

MAX, 8, 6

C2

Lateral Lunge

3 x 8 @ 6

C3

DB Renegade Row

3 x 8 @ 6

Tuesday
Upper push, lower pull

Prep

A

Getting Moving Prep 2

Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. Spiderman 2. Heels elevated squat with trunk rotation 3. Inchworms 4. Palloff press (cables or bands) Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.

B1

DB Bench Press

8, 8, 10, 10 @ 6, 7, 6, 7

B2

Single Leg Glute Bridge

10, 10, 12, 12 @ 6, 7, 6, 7

C1

RDL

10, 8, 8 @ 5, 6, 7

C2

DB Shoulder Press

3 x 8 @ 5, 6, 7

C3

DB Pullover

3 x 10 @ 5, 6, 7

Thursday
Lower pull, upper push

Prep

A

Getting Moving Prep 1

Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. World's greatest stretch 2. Cook squat 3. Yoga pushups 4. Suitcase walk Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.

B1

Deadlift

6, 8, 8, 8 @ 5, 5, 6, 6

B2

Kettlebell Single-arm Floor Press

8, 8, 10, 10 @ 6, 7, 6, 7

C1

Bench Dips

MAX, 8, 8

C2

Side Plank

3 x 2:00

C3

Seated DB Press

3 x 8 @ 5, 6, 7

Friday
Upper pull, lower push

Prep

A

Getting Moving Prep 2

Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. Spiderman 2. Heels elevated squat with trunk rotation 3. Inchworms 4. Palloff press (cables or bands) Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.

B1

Barbell Row

8, 8, 10, 10 @ 6, 7, 6, 7

B2

Single Leg Squat

10, 12, 10, 12

C1

Cuban Press

3 x 8 @ 5, 6, 7

C2

DB Lateral Step-Up

3 x 8 @ 5, 6, 7

C3

DB Lateral Raise

3 x 8 @ 5, 6, 7

A Focus On... Getting Moving