Strong Coffee Company
General Fitness3 phases.
Architecture, Balance & Strength; A.B.S.
Architecture: Focusing on building a solid foundation built upon core lifts and movement. Before we start to truly build muscle & strength we have to know how to carry one's self.
Balance: The second phase in S90 is designed to help you create balance in your body. During the next 4 weeks, you will focus on unilateral exercises. With an emphasis on hypertrophy. Expect to gain a greater mind to muscle connection and one hell of a pump.
Strength: Over these 4 weeks you will be building up your strength in some new positions and much lower reps than we have been hitting. Expect these workouts to fatigue you in new ways and challenge your capacity of skill so that you can ascend to the next level of your training.
90STRONG consists of:
-3 full body workouts per week (Monday/Wednesday/ Friday)
-2 focus sessions which I refer to as "hard skills" (Tuesday/Thursday)
In addition there will be Daily "Soft Skills" sessions to help you develop mobility & allow greater recovery. It's important you don’t skip this. Even the strongest steel must bend or it will break.
5 sessions per week
Must use App app to view and log training
Program Training
A1
Band Good Mornings
3 x 15
A2
Forward and Backward Crawl
3 x 10
A3
Pigeon Walks
3 x 10
B
TB DEADLIFT
3 x 8
C
KB FRONT RACK SQUAT
3 x 10
D
Jump to Switch
1 x 2:00
E1
Dumbbell Seated Shoulder Press
3 x 10
E2
Barbell Bent Over Row
3 x 10
F1
Bar Dips
3 x 8
F2
REAR DELT FLYES
3 x 15
G
Hanging Knee raises
3 x MAX
Uncategorized
H
Post Session: Mobility & Decompression (A)
Focus here is to increase mobility and decompression of our joints. Specifically we are going to target our hip flexors, wrists & shoulders. 90/90 3 point complex L/R x10 reps Figure 8 1x10 top/bottom Hip Circles 1x10 each direction Wrist Complex 1x10 each position L/R Twisting bear 1x15 Statue of Liberty 1x10 Shoulder CARs 1x10
A1
Hammer Curl
3 x 15
A2
Cable Tricep Extension
3 x 15
A3
Calf Extension
3 x 15
B1
Jefferson Curls
3 x 10
B2
Sissy Squats
3 x 10
B3
Dead Hang
3 x 1 @ 0:30
C1
Perfect Sit Up
3 x 25
C2
Boat Pose
3 x 10
C3
Side Crunch
3 x 10
Conditioning
D
Post session Mobility & Decompression (B)
Focus here is to improve mobility and decompress our joints. Specifically targeting our neck, scapula & ankles. Neck Rolls 1x10 each direction Chin Scoops 1x10 each direction Scapular depression 1x10 8 point plank with turnout 1x 30 seconds each Banded single-leg low squat to sprinter holds 1x1 10 second holds L/R
A1
KB Tap Swings
3 x 10
A2
Imperial Walker
3 x 10
A3
Frog Squats
3 x 10
B1
SUitcase Squat
3 x 8
B2
DB STRAIGHT LEG DEADLIFT
3 x 10
C1
Dumbbell Slight Decline Bench Press
3 x 10
C2
Pull-Up
3 x MAX
C3
Close Grip Bench Press
10, 8, 8, 6
D1
Tricep Pulldown
3 x 10
D2
Barbell EZ Bicep Curl
3 x 10
E1
Pillar to Plank
2 x 2:00
E2
Hollow Rocks
2 x 1:00
Conditioning
F
Post Session Mobility & Decompression (C)
Focus here is to increase mobility and decompression of our joints. Specifically we are going to target our low back, hamstrings & hip flexors. Cat/Cow 1x10 w/ breath Downward Dog 1x10 Pancake 1x45 second holds/attempts Wall Plow 1x45 second attempts Couch Stretch 1x30 second L/R Muay Thai kick rotation 1x15
A1
Dumbbell Lateral Raise
4 x 15
A2
Dumbbell Front Raise
4 x 15
A3
Band Pull-Apart
4 x 15
B1
Jefferson Curls
4 x 10
B2
Sissy Squats
4 x 10
B3
Dead Hang
4 x 1 @ 0:30
C1
Perfect Sit Up
4 x 25
C2
Boat Pose
4 x 10
C3
Side Crunch
4 x 10
Recovery
D
Post Session: Mobility & Decompression (A)
Focus here is to increase mobility and decompression of our joints. Specifically we are going to target our hip flexors, wrists & shoulders. 90/90 3 point complex L/R x10 reps Figure 8 1x10 top/bottom Hip Circles 1x10 each direction Wrist Complex 1x10 each position L/R Twisting bear 1x15 Statue of Liberty 1x10 Shoulder CARs 1x10
A1
Band Leg Curls
3 x 15
A2
Hostage Squat
3 x 15
A3
Forward Monkey Crawl
3 x 10
B1
Sumo Deadlift
3 x 8
B2
Vertical Jump
3 x 3
C1
Close Stance DB Goblet Squat
3 x 10
C2
Squat w/ Calf Raise
3 x 3
D1
Arnold Press
3 x 10
D2
Aussie Row
3 x 10
D3
Single Leg Calf Raise
3 x 20
E
Push Up
3 x MAX
F
Toe Touches
1 x MAX
Conditioning
G
Post session Mobility & Decompression (B)
Focus here is to improve mobility and decompress our joints. Specifically targeting our neck, scapula & ankles. Neck Rolls 1x10 each direction Chin Scoops 1x10 each direction Scapular depression 1x10 8 point plank with turnout 1x 30 seconds each Banded single-leg low squat to sprinter holds 1x1 10 second holds L/R
Recovery
A
Post Session Mobility & Decompression (C)
Focus here is to increase mobility and decompression of our joints. Specifically we are going to target our low back, hamstrings & hip flexors. Cat/Cow 3x10 w/ breath Downward Dog 3x10 Pancake 3x45 second holds/attempts Wall Plow 3x45 second attempts Couch Stretch 3x30 second L/R Muay Thai kick rotation 3x15
