One3 Performance
Features
7 sessions per week
Must use App app to view and log training
Program Training
A
Squat Warm up
B1
Back Squat
4 x 5
B2
Calf Raise
4 x 5
C
RDL
3 x 5
D
Hip Thrust
3 x 5
E
Front Plank on Elbows
3 x 30
A
IYWT
1 x 10
B
DB Lateral Raise
3 x 10
C
Barbell Row
3 x 12
D
Bench Press
4 x 5
E
DB Bent Over Row
3 x 5
F1
Alternating DB Hammer Curl
3 x 15
F2
Straight Leg Sit Ups
3 x 20
G1
Tricep Pushdown
3 x 8
G2
Med Ball Twists
3 x 15
Conditioning
A
30min row
30min row for distance - record distance at completion
Conditioning
B
30 min incline treadmill walk
30min walk for distance - record distance at completion
Conditioning
C
30 min Stair Master Walk
30min walk for distance - record distance at completion
A
Squat Warm up
B1
Back Squat
4 x 5
B2
Calf Raise
4 x 5
C
Snatch Grip RDL
3 x 5
D
Hip Thrust
3 x 5
E
Side Plank on Elbows
3 x 30
A
IYWT
1 x 10
B
DB Lateral Raise
3 x 10
C
Lat Pulldown
4 x 5
D
Bench Press
3 x 5
E1
DB Upright Row
3 x 10
E2
Side Plank
1 x 0:30
F1
DB Overhead Tricep Extension
3 x 15
F2
Lying Leg Raise On Bench
3 x 20
A
Squat Warm up
B
Trap Bar Deadlifts
3 x 5
C
Front Squat
3 x 8
D
DB Shoulder Press
2 x 8
E
Barbell Bicep Curl
2 x 10
F
Hollow Hold
3 x 30
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
