Coach Squid
5 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Hip Roll
1 x 10
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Copenhagen Isometric
2 x 2 @ 0:15
A4
Split Squat Iso Hold
1 x 1 @ 30
B
Back Squat
3 x 12
C
Romanian Deadlift (RDL)
3 x 12
D
DB Lunges
3 x 8
E
Leg Extension
3 x 12
F
Lying Leg Curl
3 x 12
G1
Hanging Leg Raise
2 x 10
G2
OH Situp
2 x 10
G3
Russian Twist
2 x 0:30
G4
Rowing
2 x 500
A1
PVC Passover
1 x 10
A2
Lying Handcuffs
1 x 10
A3
External Rotation with Band
1 x 10
B
Incline DB Bench Press
3 x 12
C
Shoulder Press
3 x 12
D
DB Fly
3 x 12
E
DB Lateral Raise
3 x 12
F
EZ Bar Lying Tricep Extension
3 x 12
G
Run
1 x 3000
A1
Dead Hang
A2
Side Lying Thoracic Rotation
A3
Scap Push-Up
1 x 10
A4
Scap Activations
B
Strict Bodyweight Pull-Up
3 x MAX
C
Supinated Grip Barbell Row
3 x 12
D
Chest-Supported DB Row
3 x 12
E
Straight Arm Pulldown
3 x 12
F
DB Bicep Curls
3 x 12
A1
ASLR
1 x 10
A2
Glute Bridge w/ Medicine Ball Squeeze
1 x 10
A3
Spanish Squat
1 x 0:30
B
Hack Squat
12, 10, 8
C
DB Bulgarian Split Squat
3 x 10
D
Leg Extension
3 x 12
E
DB Romanian Deadlift
3 x 10
F
Seated Hamstring Curl
3 x 12
G
Calf Raise Series
3 x 7
H
Biking
1 x 20:00
A1
3-Way Banded Shoulder/Lat Stretch
1 x 60
A2
Y-Raise
1 x 10 @ 6.61 kg
A3
Push-Up
1 x 10
B
Seated DB Shoulder Press
3 x 12
C
Barbell Bench Press
3 x 8
D
Lat Pulldown
3 x 12
E
Seated Row
3 x 12
F
Cable Flys
3 x 12
G
Cable Lat Raise
3 x 12
H
Cable Face-Pull
3 x 12
I1
Incline DB Curl
3 x 10
I2
Tricep Pushdown
3 x 10
