Hawk Performance Academy
1 sessions per week
Must use App app to view and log training
Program Training
A
MOV L BLQ 4
B1
Mini Band A SWITCH
2 x 6
B2
Escalera Mini Hurdle de lado
2 x 10
B3
MB THROW KN Sprint
2 x 10
C1
Paused Back Squat
3 x 10
C2
DB Drop W/3s PAUSE + 1 Hurdle Hop
3 x 3
D1
Hip Thrust / SL Hip Thrust
3 x 8
D2
Landmine Back Squat
3 x 8..10
E1
Razor Curl
3 x 6...8
E2
Step down Lat
3 x 6
F1
DB Walk LUNGE
2 x 10
F2
ECC SLD
2 x 8
G1
Cossack Squat Mov
2 x 4...6
G2
ISO DB Lunge
2 x 12
A
MOV M BL4
B
ACT M BLQ 4
C1
SA DB Bench Press
3 x 10
C2
ISO Push Up
3 x 12
C3
LM Hollow Rock
2 x 6
D1
KN Landmine Press
3 x 10
D2
SA DB Snatch
3 x 8
D3
SA DB OH CARRY
2 x 15
E1
Jump Pull Up
3 x 6...8
E2
LM Pull Towel Grip
3 x 8
E3
Band Punch Rot
2 x 6
F1
Incline CG DB Bench Press 1-1
3 x 8..10
F2
ISO Bicep Curl
3 x 15
F3
Shrugs + Circulos
3 x 8
A
MOV J BLQ 4
B
ACT J BLQ 4
C
PREP J BLQ 4
D1
BB Clean
3 x 8
D2
Approach Lat Vertical Jump
3 x 2
E1
RDL ECC
3 x 10
E2
Drop Jump.
3 x 3
F1
DB Goblet Squat
3 x 10
F2
Band Skater Hurdle JUmp
3 x 2
G1
Seated Band Hamstring Curl
2 x 10
G2
Band Sled Lat Shuffle
2 x 10
G3
ISO Lat Lunge
2 x 12
A
MOV V BLQ 4
B
ACT V BLQ 4
C1
CG Bench Press
3 x 12
C2
Side To Side Plyo Push
3 x 4
C3
Walk Pallof Press
2 x 6
D1
TRX SA ECC
3 x 5
D2
GHD Hip Extension
3 x 6
D3
MB Rainmbow
3 x 5
E1
Seated DB Arnold Press
3 x 10
E2
Lu Raises
3 x 8
E3
Caracoles
2 x 15
F1
Incline DB Bench Press 1-1
2 x 10
F2
Gymnastic Chin Up
2 x 6...8
F3
Farmers carry
2 x 15
