Athletic Rebuild
1 sessions per week
Must use App app to view and log training
Program Training
A1
Rotational Reverse Lunge to Knee Drive
4 x 5
A2
Box Squat
4 x 6
B1
Smith Machine Single Leg RDL
3 x 8
B2
Banded Squat Jumps
3 x 6
C1
Deficit Bulgarian Split Squat
3 x 8
C2
Med Ball Lateral Bound
3 x 12
D1
Assault Bike
15, 12, 9
D2
Single Arm OH KB Carry
3 x 0:15
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
10, 8, 6, 4
A2
McGill Press
4 x 8
B1
Alternating DB Z Press
3 x 12
B2
DB Rotational Row
3 x 8
C1
Push-up Push Back
3 x 8
C2
Powel Raise Side Plank Knee
3 x 8
D1
Banded Hollow Hold
3 x 8
D2
Bent Over Banded Rotation
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
DB Clean & Press
1 x 8
A2
Assault Bike
1 x 8
B1
Rower
4 x 250
B2
Kick Sit
4 x 16
B3
V Ups
4 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
Adductor Squeeze Quadruped Raises
3 x 8
A2
B-Stance Barbell Hip Thrust
3 x 5
A3
Barbell Hip Thrust
3 x 5
B
Landmine Curtsy Lunge into Knee Drive
3 x 8
C1
Landmine RDL to Lateral Press
3 x 6
C2
Assisted Pistol Squat to Med Ball
3 x 6
D1
DB Walking Lunge
1 x 50
D2
Alternating Jacknifes
1 x 16
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
10, 8, 6, 4
B1
Gorilla Row
3 x 16
B2
Deadball Overshoulder
3 x 6
C1
Lateral Landmine Press
3 x 8
C2
Leaning DB Lateral Raise
3 x 8
C3
Landmine Hip to Hip
3 x 10
D1
Rower
1 x 200
D2
Devils Press
1 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
