One3 Performance
Rugby, Football , Basketball, Personal Training, Field Sports, Youth Sports, Multi-sportBegin your first stage of athletic development with a 6 day split.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
hip dynamics
2 x 10
A2
Groin Dynamics
2 x 10
A3
IYWT
2 x 10
B
Backwards walk
1 x 5:00
C1
Bulgarian Split Squat
2 x 5
C2
DB Sumo Squat
2 x 5
C3
Lateral Lunge
2 x 5
D
Back Squat
2 x 10
E
Leg Extension
2 x 10
F
Hamstring Curls
2 x 10
G1
Back Extension
2 x 10
G2
Straight Leg Sit Ups
2 x 25
A1
IYWT
2 x 5
A2
DB Rotator Cuff
2 x 10
B1
DB Incline Bench Press
2 x 5
B2
Cable Lateral Raise
2 x 10
C
Lat Pulldown
2 x 10
D
DB Bench Press
2 x 10
E
DB Bent Over Row
2 x 8
F1
Hollow Hold
2 x 0:30
F2
Lying Leg Raise On Bench
2 x 20
A1
IYWT
2 x 5
A2
Turkish Roll Over
2 x 10
B1
Push Ups
2 x 5
B2
DB Upright Row
2 x 15
C
DB Shoulder Press
2 x 12
D
Cable Lateral Raise
2 x 15
E
DB Upright Row
2 x 5
F
Alternating DB Hammer Curl
2 x 10
G
Tricep Cable Pull Down
2 x 10
H1
Side Plank on Elbows
2 x 0:40
H2
V Ups
2 x 10
A1
hip dynamics
2 x 10
A2
Groin Dynamics
2 x 10
A3
Band Pull-Apart
2 x 5
B
Backwards walk
1 x 5:00
C1
Bulgarian Split Squat
2 x 5
C2
DB Sumo Squat
2 x 5
C3
DB Lateral Lunge
2 x 5
D
Trap Bar Deadlift
2 x 10
E
Hack Squat
2 x 12
F
Rack Pull
2 x 5
G1
Front Plank on Elbows
2 x 1:00
G2
Straight Leg Sit Ups
2 x 25
A1
IYWT
2 x 5
A2
DB Rotator Cuff
2 x 10
B1
DB Bench Sandwich Press
2 x 15
B2
Cable Lateral Raise
2 x 10
C
Lat Pulldown
2 x 10
D
DB Incline Bench Press
2 x 10
E
Seated Row
2 x 10
F1
Hollow Hold
2 x 0:30
F2
Lying Leg Raise On Bench
2 x 20
A1
hip dynamics
2 x 10
A2
Groin Dynamics
2 x 10
A3
IYWT
2 x 10
A4
Turkish Roll Over
2 x 10
B1
Push-Up
2 x 5
B2
DB Sumo Squat
2 x 5
B3
DB Upright Row
2 x 15
C
DB Shoulder Press
2 x 12
D
DB Bench Sandwich Press
2 x 15
E
Bulgarian Split Squat
2 x 10
F
Hamstring Curls
2 x 10
G
DB Bent Over Row
2 x 10
H
DB Upright Row
2 x 10
I
Single Arm Cable Bicep Curls
2 x 12
J
Single Arm Cable Pull Down
2 x 12
K1
Back Extension
2 x 10
K2
Straight Leg Sit Ups
2 x 25
Recovery
A
Mobility
Hold each stretch for 2mins Kneeling lunge with back foot up on bench - Left Kneeling lunge with back foot up on bench - Right Kneeling Hamstring stretch - leg bent at knee - Left Kneeling Hamstring stretch - leg bent at knee - Right Glute stretch - Left Glute stretch - Right Seated straight leg toe reach - Left Seated straight leg toe reach - Right Calf stretch on ledge - Left Calf stretch on ledge - Right
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
