One3 Performance

Rugby, Football , Basketball, Personal Training, Field Sports, Youth Sports, Multi-sport
Coach
Robbie Butcher

Begin your first stage of athletic development with a 6 day split. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Saturday
Week 2 Day 0

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

Coach
coach-avatar Robbie Butcher

Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach

Athletic Development Program - GPP - Stage 1 - 6 Day Split