One3 Performance
Women's Training, General FitnessThis 10 week training program has daily sessions to improve your overall fitness. You get stronger, fitter and increase lean muscle mass.
Features7 sessions per week
Must use App app to view and log training
Program Training
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
A
IYWT
2 x 10
Prep
B
Warm up - Lunge Complex
Lunge Complex x 5 each side - lunge into hip flexor stretch - into bum kicks - into bent knee hammie - into grass sweep - into high knee hold
C
Back Squat
2 x 10
D
Bench Press
2 x 10
E
DB Lunges
2 x 10
F1
double leg hammie bridge hold
3 x 30
F2
DB Shoulder Press
3 x 10
G
Straight Leg Sit Ups
3 x 15
Prep
A
Running Warm Up
20m of each of the following: - walking lunge - walking grass sweep - walking sumo squats - walking calf raise - jog forwards - jog backwards - high knees - bum kicks - side to side left - side to side right complete each of the following for 10 reps on each side: - crucifix - scorpion - leg swings
Conditioning
B
Running Block 1
every 30s run 30m x 12 (6mins) 2mins rest every 30s run 30m x 12 (6mins) 2mins rest every 30s run 30m x 12 (6mins) 2mins rest every 30s run 30m x 12 (6mins) 2mins rest every 60s run 60m x 8 (8mins) 2mins rest every 60s run 60m x 8 (8mins) 2mins rest walk 200m
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
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
A
IYWT
2 x 10
Prep
B
Warm up - Lunge Complex
Lunge Complex x 5 each side - lunge into hip flexor stretch - into bum kicks - into bent knee hammie - into grass sweep - into high knee hold
C
Back Squat
2 x 10
D
Lat Pulldown
2 x 10
E
DB Lunges
2 x 10
F
DB Shoulder Press
3 x 10
G
DB Bicep Curls
3 x 10
H
Straight Leg Sit Ups
3 x 15
Conditioning
A
Steady State Cardio
working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)
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
Prep
A
Running Warm Up
20m of each of the following: - walking lunge - walking grass sweep - walking sumo squats - walking calf raise - jog forwards - jog backwards - high knees - bum kicks - side to side left - side to side right complete each of the following for 10 reps on each side: - crucifix - scorpion - leg swings
Conditioning
B
Running Block 1
every 30s run 30m x 12 (6mins) 2mins rest every 30s run 30m x 12 (6mins) 2mins rest every 30s run 30m x 12 (6mins) 2mins rest every 30s run 30m x 12 (6mins) 2mins rest every 60s run 60m x 8 (8mins) 2mins rest every 60s run 60m x 8 (8mins) 2mins rest walk 200m
Conditioning
A
2mins stretching
2mins each side - bent knee crucifix - single leg forward fold - double leg forward fold - single leg calf - quad stretch - bent knee hamstring stretch - doorway pec stretch - towel lat stretch
Conditioning
A
Steady State Cardio
working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)
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
