One3 Performance

Coach
Robbie Butcher

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

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

5 x 5

D

Bench Press

4 x 20

E

Seated Row

4 x 5

F

DB Shoulder Press

4 x 8

G

Single Arm Cable Bicep Curls

3 x 15

H

Front Plank on Hands

3 x 1:00

Monday
Week 1 Day 2

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Tuesday
Week 1 Day 3

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 5

D

Seated Row - Machine Overgrip

3 x 5

E

Hamstring Curls

3 x 10

F

Bench Press

3 x 20

G

Lat Pull Down Machine

3 x 15

H

Overhead Press

3 x 8

I

clean grip upright row

3 x 10

J

Weighted Sit Ups

3 x 10

Wednesday
Week 1 Day 4

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Thursday
Week 1 Day 5

Conditioning

A

Steady State Cardio

working at 50-70% for 30-60mins on either bike, rower, step machine, treadmill (fast pace walking)

Friday
Week 1 Day 6

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

Friday
Week 1 Day 6

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 5

D

Seated Row - Machine Overgrip

2 x 3

E

Hamstring Curls

3 x 10

F

Bench Press

2 x 3

G

Lat Pull Down Machine

2 x 3

H

Overhead Press

2 x 12

I

clean grip upright row

2 x 12

J

Barbell Bicep Curl

4 x 12

K

Tricep Cable Pull Down

4 x 12

L

Single Arm Cable Bicep Curls

3 x 8

M

Dips

3 x 12

N

Weighted Sit Ups

3 x 10

O

Hollow Hold

4 x 0:30

Saturday
Week 1 Day 7

Conditioning

A

Stairs

40mins on stairs for time.

Saturday
Week 1 Day 7

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

Coach
coach-avatar Robbie Butcher

Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach