One3 Performance

Coach
Robbie Butcher

Features
7 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

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

Sunday
Week 1 Day 1

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

3 x 5

D

Bench Press

3 x 5

E

Lat Pulldown

3 x 5

F1

double leg hammie bridge hold

2 x 45

F2

DB Shoulder Press

3 x 15

G

Straight Leg Sit Ups

3 x 20

Monday
Intro Running block1

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

Monday
Week 1 Day 2

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

Monday
Week 1 Day 2

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Tuesday
Week 1 Day 3

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

Tuesday
Week 1 Day 3

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

3 x 5

D

Bench Press

3 x 5

E

Lat Pulldown

3 x 5

F1

double leg hammie bridge hold

2 x 45

F2

DB Shoulder Press

3 x 15

G

Straight Leg Sit Ups

3 x 20

Wednesday
Week 1 Day 4

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Thursday
Week 1 Day 5

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

Thursday
Intro Running block1

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

Thursday
Week 1 Day 5

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Friday
Week 1 Day 6

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

Friday
Week 1 Day 6

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

3 x 5

D

Bench Press

3 x 5

E

Lat Pulldown

3 x 5

F1

double leg hammie bridge hold

2 x 45

F2

DB Shoulder Press

3 x 15

G

Straight Leg Sit Ups

3 x 20

Saturday
Week 2 Day 0

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Saturday
Week 1 Day 7

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

10 point 2