Athletic Rebuild
1 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
1 x 1:00
A2
Runners Stretch
1 x 12
A3
90/90 Get Down
1 x 10
B1
DNS Star Pattern
2 x 8
B2
Banded Glute March
2 x 10
A1
Ankle Dorsiflexion Mobilization KB
1 x 0:20
A2
Hip Airplane
1 x 5
A3
Back Squat
1 x 5
B1
Loaded Eccentric Step Down
3 x 8
B2
Copenhagen Plank Dips (Short Lever)
3 x 10
C
B-stance DB Hip Thrust
3 x 8
D1
Assault Bike
1 x 10
D2
DNS Star Pattern
1 x 8
A1
SkiErg
1 x 1:00
A2
Runners Stretch
1 x 12
A3
Scapular Pull Up
1 x 8
B1
Kneeling Banded Shoulder Flexion
2 x 8
B2
Thoracic Spine Floor Press
2 x 8
A1
Supine Hamstring Mobility
1 x 6
A2
Supine 90/90 Wall Slide
1 x 6
A3
Pull-Up
1 x 5
B1
Split Kneeling SA Face Pull
3 x 10
B2
Standing Cable Lateral Flexion
3 x 8
C1
1-Arm DB Stability Row
3 x 10
C2
Powel Raise Side Plank Knee
3 x 8
D1
Half Kneeling DB Chop
3 x 10
D2
Incline Plank with Banded Hip Flexion
3 x 8
D3
1/2 Turkish Get Up
3 x 6
A1
Prone Scorpion
1 x 6
A2
Bird Dog
1 x 8
A3
Trap Bar Deadlift
1 x 5
B1
Bulgarian With Internal Rotation
3 x 8
B2
Lateral Slider Lunge W Banded Adduction
3 x 8
C1
Bench Supported Single Leg RDL
3 x 8
C2
Goblet Single Leg Squat to Bench
3 x 6
D1
Cable Crunch
3 x 8
D2
Low to High Cable Woodchop
3 x 8
A1
Assault Bike
1 x 1:00
A2
Runners Stretch
1 x 12
A3
90/90 Get Down
1 x 10
B1
DNS Star Pattern
2 x 8
B2
Banded Glute March
2 x 10
A1
SkiErg
1 x 1:00
A2
Runners Stretch
1 x 12
A3
Scapular Pull Up
1 x 8
B1
Kneeling Banded Shoulder Flexion
2 x 8
B2
Thoracic Spine Floor Press
2 x 8
A1
Couch Stretch (Hip Flexors)
1 x 0:20
A2
Kneeling Banded Shoulder Flexion
1 x 6
A3
Barbell Bench Press
1 x 5
B1
Bosu Ball DB Fly Iso Bridge
3 x 10
B2
Bosu DB Tricep Extension Iso Hip Bridge
3 x 12
C1
Split Kneeling Arnolds Press
3 x 10
C2
Tall Kneeling Lateral Raise
3 x 12
D
Rower
8 x 0:20
