Coach Squid

Coach
Liam Cordell

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Sunday
S1

A1

Copenhagen Isometric

1 x 2 @ 0:30

A2

Banded Ankle Dorsiflexion

1 x 10

A3

Split Squat Iso Hold

1 x 0:30

B1

BARBELL BACK SQUAT

6, 6, 4, 4

B2

Banded jumps

4 x 4

C1

Step Up - Hip Lock (BB)

3 x 4

C2

SL Box Jump

3 x 3

D1

Hip Thrust (30 degree knee bend)

3 x 8

D2

Seated Calf Raise (Weighted)

3 x 8

E1

GHD Back Ext (Glute Focus)

3 x 10

E2

Half Kneeling Woodchop

3 x 8

Monday
S2

A1

Band Resisted External Rotation

1 x 10

A2

Y-Raise

1 x 10

A3

Scap Push-Up

1 x 8

B1

DB Bench Press

6, 6, 4, 4

B2

Plyo Push Up - to plate

4 x 3

C1

CHIN UP

8, 6, 5, 5

C2

wall ball slam

4 x 4

D1

Half Kneel Landmine Press

8, 6, 5

D2

Supinated Grip Barbell Row

8, 6, 5

E1

EZ Bar Curl

12, 10, 8

E2

EZ Bar Lying Tricep Extension

12, 10, 8

Tuesday
Option A+B (bulletproofing)

A1

Terminal Knee Extension (TKE)

2 x 10

A2

Spanish Squat

2 x 0:30

A3

Patrick Step Down

2 x 8

B1

Mini Band Overhead Press

2 x 10

B2

Lying Handcuffs

2 x 10

B3

Shoulder Taps

2 x 20

B4

Y-Raise

2 x 10

C1

Pogo Series

3 x 10

C2

Broad Jump

3 x 3

C3

Overhead MB Throw

3 x 5

D

Rowing

10 x 0:01 @ 1:00

Wednesday
Session 3:

A1

Bird Dog

1 x 10 @ 3

A2

Inchworm

1 x 6

A3

Romanian Deadlift (RDL)

1 x 10

A4

Hamstring Iso Switch

1 x 5 @ 10

B1

Power Clean Shrug

3 x 3

B2

Triple Broad Jump

3 x 3

C1

BB Split Squat (from pins)

3 x 3

C2

Band Resisted Side Plank Row

2 x 10

C3

SL Calf Raise

2 x 10

D1

BB Push Press

3 x 3

D2

Pendlay Row

3 x 3

E

Landmine Anti-Rotation

2 x 10

Coach
coach-avatar Liam Cordell

In-Season