Fly Performance Physical Therapy
Mobility, Strength & Conditioning, General Fitness, Functional Training, Women's Training, Tactical1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
KB Mobility Circuit #1
3 Rounds: KB arm bar: 30 seconds each arm 1/2 kneeling hip shift: 5 reps each side KB sidelying thoracic rotation: 5 reps each side KB ankle dorsiflexion: 5 reps each side
Ascending and Descending Swing + Clean + Push press
B
Swing + Clean + Push Press 1 x 5= 5 single arm swings + 5 single arm cleans + 5 single arm push press 2 x 4= 4 single arm swings + 4 single arm cleans + 4 single arm push press 3 x 3= 3 single arm swings + 3 single arm cleans + 3 single arm push press 4 x2 = 2 single arm swings + 2 single arm cleans + 2 single arm push press 5 x 1= 1 single arm swings + 1 single arm cleans + 1 single arm push press Try to keep the same weight throughout. 30 seconds rest between sets
A1
KB alternating push press
4 x 12
A2
KB alternating row
4 x 12
B
KB side plank
3 x 0:20
C
KB Swing + Clean + Squat
4 x 5
A
Sumo KB Deadlift
4 x 10
B
Single KB Lateral Lunge
3 x 8
C
Single Arm KB Floor Press
3 x 10
Suitcase DL + renegade row + suitcase carry
D
4 Rounds: 6 Suitcase deadlift 8 Single Arm Renegade row 100ft Suitcase carry Perform 1 round with each arm (perform all movements on one side before switching). Minimal rest between rounds.
