Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Carney Warm Up
5-10 min of light cardio (bike/jog/row) 10 Hip Crossovers each way 10 Dead Bugs each way 10 Plank to Downward Dogs 15 Sumo Squats 10 Reverse Lunges w/ a Twist each way
B1
Back Squat
10, 8, 5 @ 50, 60, 70 %
B2
Lateral Ankle Jumps
3 x 6
C1
Back Squat
4 x 5 @ 75 %
C2
Chicken Wing
3 x 15
D1
Hand Supported SL RDL
3 x 10
D2
2-Legged Banded Brace
3 x 15
E1
DB Lateral Raise
3 x 15
E2
Cable Pull Apart
3 x 15
Circuit
A
The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 2 min Work (hard, but doable pace) 1 min Rest (stand in place or at most a MUCH slower pace) x6 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.
Prep
A
Carney Warm Up
5-10 min of light cardio (bike/jog/row) 10 Hip Crossovers each way 10 Dead Bugs each way 10 Plank to Downward Dogs 15 Sumo Squats 10 Reverse Lunges w/ a Twist each way
B
Bench Press
10, 8, 5 @ 50, 60, 70 %
C1
Bench Press
4 x 5 @ 75 %
C2
DB Reverse Lunge
3 x 8
D1
Half Kneeling Pallof Press
3 x 20
D2
Meadows Row
2 x 20
E1
Hammer Curl
3 x 12
E2
Single Arm French Press
3 x 15
Circuit
A
The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 2 min Work (hard, but doable pace) 1 min Rest (stand in place or at most a MUCH slower pace) x6 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.
Warm Up
A
5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Single Leg Glute Bridges 10 Hip Crossovers each way 10 Leg Lowers 10 Lunge and Twist each leg
B1
Box Landing
4 x 3
B2
RDL
10, 8, 5 @ 50, 60, 70 %
C1
RDL
4 x 5 @ 75 %
C2
BB Military Press
10, 8, 5 @ 50, 60, 70 %
D1
BB Military Press
4 x 5 @ 75 %
D2
Hollow Holds
3 x 0:20
E1
Close Grip Bench Press
3 x 10
E2
Neutral Grip Pull Downs
3 x 15
I've been in Sports Performance and Fitness since 2007. My certifications include collegiate strength and conditioning, functional range conditioning, and corrective exercise. My greatest passion is helping people move better in their daily lives.