Athletic Rebuild
1 sessions per week
Must use App app to view and log training
Program Training
A1
Oblique Sling SL Deadlift
5 x 4
A2
Front Rack Box Squat
3 x 4
A3
Box Squat
3 x 6
B1
Deadstop Bulgarian + RDL
3 x 8
B2
DB Jump Squat With Eccentric Drop
3 x 5
C1
Barbell Reverse Lunge to Knee Drive
3 x 8
C2
Single Leg Box Jump
3 x 5
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
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
Chin-Up
3 x 6
A2
Seated Lat Pulldown
3 x 6
A3
Hand Release Push-Up
3 x 8
B1
Alternating DB Press
3 x 16
B2
1-Arm DB Stability Row
3 x 10
B3
Single Arm Snatch to Eccentric Lower
3 x 5
C1
Cable Crunch
3 x 8
C2
Sprinter Stance Pallof to Overhead
3 x 8
C3
Half Kneeling Rotational Slam
3 x 8
A1
Rower
4 x 250
A2
Deadball Overshoulder
4 x 8
A3
Push-Up
4 x 8
B1
Bike Erg
5 x 500
B2
Devils Press
5 x 5
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
4 x 0:20
A2
Barbell Hip Thrust
4 x 6
B1
Heel Elevated B-stance Goblet Squat
3 x 8
B2
Short Lever Copenhagen Reps
3 x 8
C1
Ipsilateral KB Curtsy Step Down
3 x 8
C2
90 Degree Weight Plate Rotation to Box
3 x 5
C3
American KB Swing
3 x 8
A
Incline DB Bench Press
4 x 6
B1
Single Arm Roll Out Push Up
3 x 5
B2
Landmine Press Split Kneeling
3 x 8
C1
Kneeling Explosive Banded Lat Pulldown
3 x 10
C2
Tricep Pushdown
3 x 10
C3
Low to High Cable Woodchop
3 x 8
D1
Rower
15, 12, 9
D2
DB Split Jerk
3 x 6
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
