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 15
D
DB Lunges
3 x 10
E
DB Bench Press
3 x 10
F
DB Shoulder Press
3 x 15
G
Seated Row
3 x 10
H
Single Arm Cable Bicep Curls
4 x 10
I
Front Plank on Hands
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
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
Aerobic Conditioning - Triple Double
6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 100m every 60s (target 24s) 3 mins rest 6 mins - 50m every 30s (target 12s) 3 mins rest 6 mins - 50m every 30s (target 12s)
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 15
D
DB Lunges
3 x 10
E
DB Bench Press
3 x 10
F
DB Shoulder Press
3 x 15
G
Seated Row
3 x 10
H
Single Arm Cable Bicep Curls
4 x 10
I
Front Plank on Hands
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
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
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
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 15
D
DB Lunges
3 x 10
E
DB Bench Press
3 x 10
F
DB Shoulder Press
3 x 15
G
Seated Row
3 x 10
H
Single Arm Cable Bicep Curls
4 x 10
I
Front Plank on Hands
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
Steady State Cardio
working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
