Athletic Rebuild
1 sessions per week
Must use App app to view and log training
Program Training
A1
Oblique Sling SL Deadlift
3 x 4
A2
Front Rack Box Squat
3 x 8
B1
DB RDL
4 x 8
B2
90 Degree Box Jump
4 x 5
C1
Bulgarian Plyo
3 x 5
C2
Barbell Bulgarian Split Squat
3 x 8
D
Bike Erg
1 x 50
A1
90/90 Banded Reach to Row
2 x 8
A2
Thoracic Spine Floor Press
2 x 8
A3
Glute Bridge Paloff Press
2 x 8
A4
DNS Star Pattern
2 x 8
A1
Eccentric Pull Up
3 x 4
A2
Chin-Up
3 x 8
B1
McGill Press Bench
4 x 8
B2
Bird Dog Stability Row
4 x 8
C1
Split Kneeling Banded Row and DB Press
3 x 8
C2
Plank with Lateral Banded Row
3 x 8
C3
DB Side Plank Rotations
3 x 8
A1
90/90 Banded Reach to Row
2 x 8
A2
Thoracic Spine Floor Press
2 x 8
A3
Glute Bridge Paloff Press
2 x 8
A4
DNS Star Pattern
2 x 8
A1
Rower
10 x 320
A2
Air Squat
10 x 30
A3
Inverted Ring Row
10 x 20
A4
Push-Up
10 x 10
A1
90/90 Banded Reach to Row
2 x 8
A2
Thoracic Spine Floor Press
2 x 8
A3
Glute Bridge Paloff Press
2 x 8
A4
DNS Star Pattern
2 x 8
A1
Hollow Hold
3 x 0:20
A2
Barbell Hip Thrust
3 x 10
B1
DB Walking Lunge
4 x 16
B2
Box Jump to SL Landing + Knee Drive
4 x 8
C1
Heel Elevated B-Stance Squat KB
3 x 5
C2
KB single leg RDL
3 x 8
C3
KB Lateral Lunge to Clean + Knee Drive
3 x 8
A1
90/90 Banded Reach to Row
2 x 8
A2
Thoracic Spine Floor Press
2 x 8
A3
Glute Bridge Paloff Press
2 x 8
A4
DNS Star Pattern
2 x 8
A
Incline DB Bench Press
3 x 10
B1
Tall Kneeling Landmine Press
4 x 8
B2
Landmine Row
4 x 8
B3
Rotational Landmine Clean and Press
4 x 5
C1
KB Deficit Push Up
3 x 5
C2
KB Offset Push Up To Serratus Press
3 x 5
D
Rower
5 x 7
A1
90/90 Banded Reach to Row
2 x 8
A2
Thoracic Spine Floor Press
2 x 8
A3
Glute Bridge Paloff Press
2 x 8
A4
DNS Star Pattern
2 x 8
