One3 Performance
Features
7 sessions per week
Must use App app to view and log training
Program Training
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
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 10
D
Bench Press
3 x 8
E
Lat Pulldown
3 x 8
F1
single leg hammie bridge hold
2 x 30
F2
DB Shoulder Press
3 x 15
G
Straight Leg Sit Ups
3 x 30
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
Bronco
run a 1.2km time trial. 20m, 40m, 60m x 5 sets record your time
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
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
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 8
D
Bench Press
3 x 8
E
DB Lunges
3 x 10
F
Lat Pulldown
3 x 8
G1
DB Shoulder Press
3 x 10
G2
double leg hammie bridge hold
3 x 60
H1
DB Bicep Curls
4 x 10
H2
Straight Leg Sit Ups
3 x 30
Conditioning
A
40min concept 2 bike ride
40min bike ride on concept 2 bike with the dampener at level 4 - record your meters finished
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
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
Conditioning
A
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
A
Squat Warm up
B
Front Squat
4 x 5
C
DB Bench Press
3 x 5
D
DB Lunges
3 x 5
E
Lat Pulldown
3 x 5
F
Leg Extension
3 x 10
G
DB Bicep Curls
3 x 12
H
Tricep Cable Pull Down
3 x 10
I
Hollow Hold
3 x 0:40
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
Conditioning
A
40min concept 2 bike ride
40min bike ride on concept 2 bike with the dampener at level 4 - record your meters finished
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
