Coach Squid
Coach
Liam Cordell
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Lower
A
Hack Squat
3 x 12 @ 50 %
B
DB Romanian Deadlift
3 x 12 @ 50 %
C
Walking Lunges
3 x 20
D
Lying Leg Curl
3 x 12 @ 50 %
E1
Russian Twist
3 x 12
E2
Walking Plank
3 x 10
E3
Bicycle Sit-Ups
3 x 20
Monday
Run 1
A
Run
1 x 15:00
Tuesday
Upper
A
Shoulder Press (machine)
3 x 12 @ 50 %
B
Lat Pulldown
3 x 12 @ 50 %
C
Seated Chest Press
3 x 12 @ 50 %
D
Seated Row
3 x 12 @ 50 %
E
DB Lateral Raise
3 x 10 @ 50 %
F
Stairs
1 x 15:00
Wednesday
Run 2
A
Run
1 x 4000
Thursday
Full Body
A
Leg Press
3 x 12 @ 50 %
B
Incline DB Bench Press
3 x 12 @ 50 %
C
Barbell Hip Thrust
3 x 12 @ 50 %
D
Bent Over DB Row
3 x 12 @ 50 %
E
Back Extension
3 x 12
F1
DB Bicep Curls
3 x 12 @ 50 %
F2
Tricep Pushdown
3 x 12 @ 50 %
Friday
Walk
A
Walk
1 x 45:00
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