One3 Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Running Intervals
Conditioning
A
Rowing Intro Session 1
5mins warm up - slow row (20-30s slower pace than working pace) 7 rounds 1minute on 1minute off 3 mins rest 7 rounds 1minute on 1minute off 5 mins finisher - slow row (20-30s slower pace than working pace)
A
Squat Warm up
B
Front Squat
3 x 12
C
Bench Pull
3 x 5
D
Walking Lunges
3 x 12
E
DB Shoulder Press
3 x 12
F
DB Bicep Curls
3 x 20
A
Ride / Run
Conditioning
A
Swimming Lesson
Swimming lesson. Comment details of lesson and distance completed from watch
A
Squat Warm up
B
Back Squat
3 x 12
C
Lat Pulldown
3 x 5
D
Bench Press
3 x 5
E
Step-Ups
3 x 12
F
Strict Press
3 x 12
A
Ride / Run
Recovery
A
Walk and Dip
Complete a walk and dip / ice bath / stretch as some active recovery
A
Swim - No Toys
A
Long Run
A
Long Ride
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
