Coach Squid
5 sessions per week
Must use App app to view and log training
Program Training
A1
Y-Raise
1 x 12
A2
Banded Shoulder External Rotation
1 x 12
B
Incline DB Bench Press
1 x 5
C
Cable Chest Press
3 x 12
D1
DB Arnold Press
3 x 8 @ 60 %
D2
DB Lateral Raise
3 x 10 @ 60 %
E
Katana Tricep Extension
3 x 12 @ 70 %
F
DB Skull Crusher
3 x 12
A
Pull-Up
3 x MAX
B
Unilateral Chest Supported Lat Pulldown
3 x 12
C1
Incline DB Row
3 x 12 @ 60 %
C2
Reverse Flys
3 x 12 @ 60 %
D
DB Bicep Curls
3 x 12
E
Rope Curl
3 x MAX @ 50, 60, 70 %
A1
Couch Stretch (Hip Flexors)
1 x 1:00
A2
Kneeling Side Plank Hip Abduction
1 x 10
A3
Copenhagen Isometric
1 x 2 @ 0:15
B
Leg Extension
3 x 15 @ 70 %
C
Hack Squat
3 x 12 @ 60 %
D
Front Foot Elevated Split Squat
3 x 12 @ 70 %
E
Calf Raise
3 x 15 @ 70 %
F1
Hanging Knee Raise
3 x 10
F2
Side Plank Hip Dips
3 x 10
A
External Rotation with Band
1 x 12
B
Seated Military Press
12, 10, 8
C
Lat Pulldown
20, 15, 10, 10 @ 50, 60, 75, 75 %
D
DB Bench Press
20, 15, 10, 10 @ 50, 60, 70, 70 %
E
Barbell Row
15, 12, 10, 10 @ 50, 55, 60, 60 %
F1
Peck deck
12, 12, 10 @ 70, 70, 80 %
F2
Dip
3 x 12
G
Cable Y-Raise
15, 12 @ 50, 60 %
H1
Seated Curls
3 x 12
H2
Seated Hammer Curls
3 x MAX
A1
90/90 Hip Roll
1 x 20
A2
Glute Bridge w/ Medicine Ball Squeeze
1 x 10
A3
Single Leg Glute Bridge
1 x 10
B
Safety Bar RFESS
3 x 10
C
Barbell Hip Thrust
12, 10, 8, 8
D
Leg Press
12, 10, 10
E
B-Stance DB RDL
3 x 10
F1
Glute-Ham Raise
3 x 10
F2
SL Calf Raise
3 x 10
