Ipswich Strength & Conditoning

Strength & Conditioning, General Fitness
Coach
ISC Gym

Features
3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Complex Training: Week 1 Day 1

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B1

Back Squat (ISC)

5 x 5 @ 80 %

B2

Barbell CMJ (ISC)

5 x 4 @ 35 %

C1

Staggered Stance Barbell RDL (ISC)

3 x 8

C2

DB Reverse Lunge (ISC)

3 x 8

C3

Banded Terminal Knee Extension (TKE)

3 x 8

D1

Sled Push (ISC)

3 x 15

D2

45 Degree Leg Hold (ISC)

3 x 30

D3

Bird Dog (ISC)

3 x 10

Tuesday
Complex Training: Week 1 Day 3

Prep

A

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

B1

Bench Press (ISC)

5 x 5 @ 80 %

B2

Plyometric Push Up (ISC)

5 x 4

C1

Pendlay Row (ISC)

3 x 8

C2

Half Kneeling Single Arm DB Press (ISC)

3 x 8

C3

Tricep Dips (ISC)

3 x 8

D1

Sled Drag (ISC)

3 x 15

D2

GHD Supine Hold (ISC)

3 x 0:20

D3

Prone GHD Hold (ISC)

3 x 0:30

Thursday
Complex Training: Week 1 Day 5

Prep

A

ISC Mobility Circuit 3

Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10

B1

Hex Bar Deadlift (ISC)

5 x 5 @ 80 %

B2

Banded KB Swing (ISC)

5 x 5

C1

Barbell Hip Thrust (ISC)

3 x 8

C2

Single Arm DB Bent Over Row (ISC)

3 x 8

C3

Single Arm DB Bench Press w/ Iso Hold (ISC)

3 x 8

D1

Overhead Medicine Ball Slam (ISC)

3 x 8

D2

Pallof Hold (ISC)

3 x 30

D3

KB Farmers Carry (ISC)

3 x 30

ISC - Complex Training