Elite Focus
General Fitness1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
