One3 Performance
Build your aerobic conditioning base while building strong foundation in the gym
Features1 sessions per week
Must use App app to view and log training
Program Training
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 12
D
Bench Press
4 x 10
E
Seated Row
4 x 10
F
DB Shoulder Press
4 x 10
G
Single Arm Cable Bicep Curls
3 x 10
H
Front Plank on Hands
3 x 1:00
Conditioning
A
20min row
20min row for time. record distance
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 10
D
Seated Row - Machine Overgrip
3 x 8
E
Hamstring Curls
3 x 15
F
Bench Press
3 x 10
G
Lat Pull Down Machine
3 x 10
H
Overhead Press
3 x 10
I
clean grip upright row
3 x 5
J
Weighted Sit Ups
3 x 20
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
Conditioning
A
5k Row
5k row non stop - record your time min:secs as your result
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
Seated Row - Machine Overgrip
2 x 5
E
Hamstring Curls
3 x 15
F
Bench Press
2 x 8
G
Lat Pull Down Machine
2 x 8
H
Overhead Press
2 x 12
I
clean grip upright row
2 x 12
J
Barbell Bicep Curl
4 x 10
K
Tricep Cable Pull Down
4 x 10
L
Single Arm Cable Bicep Curls
3 x 10
M
Dips
3 x 10
N
Weighted Sit Ups
3 x 20
O
Hollow Hold
4 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
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
