One3 Performance
Multi-sport, Functional Fitness, General Fitness, Women's TrainingFeatures
7 sessions per week
Must use App app to view and log training
Program Training
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
DB Bench Press
2 x 10
E
Hip Thrust
2 x 10
F1
Hamstring Curls
3 x 10
F2
DB Shoulder Press
3 x 10
G
Back Extension
3 x 10
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
Front Squat
2 x 10
D
Lat Pulldown
2 x 10
E
Walking Lunges
2 x 10
F
LU Shoulder Raises
3 x 10
G
Straight Leg Sit Ups
3 x 10
Prep
A
Warm up - Lunge Complex
Lunge Complex x 10 each side - lunge into hip flexor stretch - into bum kicks - into bent knee hammie - into grass sweep - into high knee hold
B1
Farmers carry
5 x 10
B2
Backward Sled Walk
5 x 10
C1
Sled Drag
5 x 10
C2
DB Lunges
5 x 10
Skill/Tech
D
Exercise of the day
choose an exercise that you enjoy or that you want to get better at and complete 5 sets of 5 reps to finish todays session
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
DB Bench Press
2 x 10
E
Hip Thrust
2 x 10
F1
Hamstring Curls
3 x 10
F2
DB Shoulder Press
3 x 10
G
Back Extension
3 x 10
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
Walking Lunges
2 x 10
D
Lat Pulldown
2 x 10
E
LU Shoulder Raises
3 x 10
F
Straight Leg Sit Ups
3 x 10
G
DB Bicep Curls
2 x 12
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
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
