Coach Squid
5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
8, 8, 6, 6 @ 60, 60, 70, 70 %
B
Romanian Deadlift (RDL)
8, 8, 6, 6 @ 60, 60, 70, 70 %
C
DB Lunges
3 x 20 @ 22.05 kg
D
Leg Extension
3 x 12 @ 70 %
E1
Bird Dog
3 x 12
E2
Inchworm Shoulder Tap
3 x 12
F1
Rowing
3 x 500
F2
KB swings
3 x 15 @ 44.09 kg
F3
KB Russian Twist
3 x 20 @ 33.07 kg
A
Bench Press
8, 8, 6, 6 @ 60, 60, 70, 70 %
B
Pull-Up
4 x 10
C
Seated DB Shoulder Press
3 x 10 @ 70 %
D
Supinated Grip Barbell Row
3 x 10 @ 70 %
E
DB Lateral Raise
3 x 12 @ 17.64 kg
F
Assault Bike
8 x 20:10
A
Walk
1 x 45:00
A
Hex Bar Deadlift
5 x 5 @ 70 %
B
Front Squat
3 x 8 @ 70 %
C
Bulgarian Split Squat
3 x 10 @ 33.07 kg
D
Lying Leg Curl
3 x 12 @ 70 %
E1
Medicine Ball Slam
3 x 12 @ 33.07 kg
E2
DB Clean & Jerk
3 x 10 @ 44.09 kg
E3
Walking Plank
3 x 20
A
Strict Press
8, 8, 6, 6 @ 60, 60, 70, 70 %
B
Incline DB Bench Press
12, 12, 10, 10 @ 60, 60, 70, 70 %
C
Lat Pulldown
3 x 10 @ 70 %
D
Seated Row
3 x 10 @ 70 %
E1
DB Bicep Curls
3 x 12 @ 22.05 kg
E2
DB Tricep Extension
3 x 12 @ 22.05 kg
F
SkiErg
10 x 30:30
A1
Air Squat
5 x 5
A2
Push-Up
5 x 2
B1
Bent Over DB Row
5 x 10 @ 22.05 kg
B2
Standing DB Press
5 x 10 @ 22.05 kg
C1
Walking Lunges
5 x 24
C2
KB swings
5 x 20 @ 35.27 kg
D1
Sit-up
5 x 12
D2
Russian Twist
5 x 20
D3
Plank
5 x 0:45
E1
Biking
10 x 1:00
E2
DB Thruster
10 x 20 @ 50 %
