One3 Performance
General FitnessThis is an 8 week gym program designed to complement running programs.
In this 8 week block you will develop strength, balance, control and conditioning that will support your running endeavours.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
hip dynamics
2 x 10
A2
Groin Dynamics
2 x 10
A3
double leg hammie bridge hold
2 x 1 @ 30
B1
Squats
3 x 12
B2
drop to land
3 x 5
C
Bench Press
2 x 12
D
Single Arm Farmer Walk
3 x 20
E
Lat Pulldown
2 x 12
F1
Hollow Rock
3 x 1 @ 0:40
F2
double leg hammie bridge hold
3 x 1 @ 40
A1
hip dynamics
2 x 10
A2
Groin Dynamics
2 x 10
A3
double leg hammie bridge hold
2 x 1 @ 30
B1
Sprinter stance squats
3 x 6
B2
Calf Raise Iso Hold
3 x 10
C
Push Ups
2 x 12
D
DB Farmer's Walk
3 x 20
E
DB Bent Over Row
2 x 12
F1
Weighted Sit Ups
3 x 20
F2
single leg hammie bridge hold
3 x 1 @ 20
A1
hip dynamics
2 x 10
A2
Groin Dynamics
2 x 10
A3
double leg hammie bridge hold
2 x 1 @ 30
B1
DB Lunges
3 x 6
B2
drop jump
3 x 5
C
Negative Push Ups
2 x 12
D
1-Arm KB overhead press
3 x 20
E
Seated DB Shoulder Press
2 x 12
F
Straight Leg Sit Ups
3 x 20
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
