Coach Squid
6 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B1
DB Snatch
1 x 5 @ 60 %
B2
Squat Jump
1 x 5
C
Back Squat
10, 10, MAX @ 65, 75, 85 %
D
DB Reverse Lunge
3 x 20 @ 60 %
E1
Glute Bridge
3 x 12 @ 60 %
E2
Split Jump
3 x 10
E3
Single Leg RDL
3 x 12 @ 60 %
F1
Rowing
3 x 500
F2
Russian Twist
3 x 12
G
Plank
3 x 0:45
H
Agile 8
A
Heroic Warm-up
For Completion
B1
DB Hang Squat Clean Thruster
3 x 10 @ 50 %
B2
Devils Press
3 x 5 @ 50 %
C
DB Bench Press
10, 8, 6, 6, 6 @ 50, 60, 70, 70, 70 %
D
DB Row
10, 10, 8, 8 @ 60, 60, 70, 70 %
E
DB Lateral Raise
3 x 12 @ 50 %
F
Cable Flys
3 x 12 @ 50 %
G1
DB Swing
30, 15, 5, 15, 30
G2
Burpee
30, 15, 5, 15, 30
A
Heroic Warm-up
For Completion
B1
Rowing
400, 800, 1600, 800, 400
B2
Rest
1:00, 2:00, 4:00, 2:00, 1:00
C1
Agile 8
For Completion
C2
Static Stretch
1 x 5:00
A
Romanian Deadlift
12, 10, 8, 8 @ 50, 60, 70, 70 %
B
Bulgarian Split Squat
12, 12, 10, 10 @ 50, 60, 70, 70 %
C
Barbell Hip Thrust
10, 10, 8, 8 @ 50, 60, 70, 70 %
D
Physioball Leg Curl
4 x 20
E
Step-Ups
3 x 20 @ 50 %
F1
Hanging Knee Raise
3 x 12
F2
Walking Plank
3 x 20
A
Seated DB Press
12, 10, 8, 8 @ 50, 60, 70, 70 %
B
Incline DB Row
12, 10, 8, 8 @ 50, 60, 70, 70 %
C
DB Fly
3 x 15 @ 50 %
D
Lat Pulldown
3 x 10 @ 60 %
E
Cable Lat Raise
3 x 15 @ 50 %
F1
DB Bicep Curls
3 x 12 @ 60 %
F2
Tricep Rope Pulldowns
3 x 12 @ 60 %
A
Biking
1 x 5:00
B1
Air Squat
5 x 5
B2
Push-Up
5 x 2
C1
Bent Over DB Row
5 x 10 @ 22.05 kg
C2
Standing DB Press
5 x 10 @ 22.05 kg
D1
DB Lunges
5 x 24
D2
DB Swing
5 x 20 @ 35.27 kg
E1
V-Ups
5 x 12
E2
Russian Twist
5 x 20
E3
Hollow Rock
5 x 20
F1
Rowing
10 x 1:00
F2
DB Thruster
10 x 20 @ 50 %
G1
Agile 8
G2
Static Stretch
1 x 5:00
A
Walk
1 x 45:00
