Coffey Strong
3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
Warm Up
A
B1
Trail Leg Split Squat
2 x 8
B2
DB Chest Fly
3 x 8
B3
SL Calf Raise
3 x 8
C1
DB RDL
3 x 8
C2
DB Bench Press
3 x 8
D1
Heel Elevated Goblet Squat
3 x 8
D2
Three Point Row
3 x 10
E1
DB Side Bends
2 x 10
E2
Tricep Pressdown w/ Ropes
2 x 12
F1
Flutter Kicks
2 x 0:30
F2
Supinated DB Biceps Curl
2 x 12
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
Warm Up
A
B1
BW Lateral Squat
2 x 8
B2
Bench DB Pullover
2 x 8
C1
1/2 Kneeling OHP
3 x 8
C2
DB Kickstand RDL
3 x 8
D1
DB RVS Lunge
3 x 6
D2
NG Lat Pulldown
12, 10, 8
E1
DB Overhead Front Raise
2 x 8
E2
Sit Ups
3 x 10
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
Warm Up
A
B1
Trail Leg Split Squat
2 x 8
B2
DB Chest Fly
3 x 8
B3
SL Calf Raise
3 x 8
C1
DB Incline Bench Press
3 x 8
C2
BW SL RDL
2 x 8
D1
HE Goblet 1 1/4 Squat
4 x 5
D2
Rear Delt Three Point Row
3 x 8
E1
Bench Side Bend
2 x 8
E2
Tricep Roll Up
2 x 12
F1
Floor V-Sit Crunch
2 x 10
F2
Pronated Biceps Curl
2 x 12
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
Circuit
A
Circuit 1: Hip shift 2x10 Bear Sit IR Hinge 2x10 Spine Segmentation 2x60s Circuit 2: 90/90 switch 2x60s Frog IR Lift Offs 2x8 1/2 Splits Adductor Rock 2x8 Circuit 3: Spine Wave 3x5 BW Straddle Hinge 3x5 Floor Couch Stretch 3x30s
