ISC - Triphasic Training: Isometrics: Training by ISC Gym in TrainHeroic

Ipswich Strength & Conditoning

Strength & Conditioning
Coach
ISC Gym

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

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Triphasic Training: Isometric Phase: Week 1 Day 1

Prep

A

ISC Mobility Circuit 5

Couch Stretch x 1 Minute Frog Stretch x 1 Minute Downward Dog to Cobra x 10 Adductor Rock x 12 (Each Side) Prone Scorpian x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Lunge to One Leg x 8 (Each Side) BW Squat x 15 Scap Wall Slide x 10 Inch Worm x 10

B

Back Squat (ISC)

4 x 6 @ 65 %

C

Barbell RDL (ISC)

4 x 6 @ 65 %

D

Horizontal Pull Up (Pronated Grip)

3 x 5

E1

Single Leg Elevated Hamstring Bridge (ISC)

3 x 10

E2

Banded Isometric Adductor Hold (ISC)

3 x 30

E3

Banded Reverse Fly (ISC)

3 x 10

F1

Plank with Forward Reach (ISC)

3 x 8

F2

Hanging Leg Raise (ISC)

3 x 10

Tuesday
Triphasic Training: Isometric Phase: Week 1 Day 2

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

B

Bench Press (ISC)

3 x 5 @ 65 %

C

Pendlay Row (ISC)

3 x 5

D

Pull Up (ISC)

3 x 3

E1

Depth Lunge (ISC)

3 x 8

E2

Single Arm DB Floor Press (ISC)

3 x 8

E3

Arabesque Hold (ISC)

3 x 0:25

F1

Hollow Body Hold (ISC)

3 x 30

F2

Prone GHD Hold (ISC)

3 x 30

Thursday
Triphasic Training: Isometric Phase: Week 1 Day 3

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

B

Barbell Hip Thrust (ISC)

4 x 6

C

DB or KB Bulgarian Split Squat (ISC)

4 x 6

D1

Ring Press Up

3 x 5

D2

Banded YTW's (ISC)

3 x 6

E1

Wall Sit (ISC)

3 x 1:00

E2

Single Leg Step Up (ISC)

3 x 5

E3

Isometric Shoulder External Rotation (ISC)

3 x 30

E4

Plank (ISC)

3 x 0:40

ISC - Triphasic Training: Isometrics