Coach Squid

Coach
Liam Cordell

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Pogo Jump

1 x 5

B1

Broad Jump

3 x 3

B2

Single Leg Broad Jump & Land

3 x 3

B3

Lateral Bound

3 x 8

C1

Bulgarian Split Squat

4 x 8

C2

Plyo Lunge

3 x 6

D1

Side Lying External Rotation

2 x 8

D2

Reverse Flys

2 x 8

D3

Cable Y-Raise

2 x 8

E1

Half-Kneeling DB Shoulder Press

3 x 6

E2

Pull-Up

3 x 10

E3

Band Resisted Side Plank Row

3 x 8

F1

Paloff Press

3 x 10

F2

Russian Twist

3 x 30

Tuesday
Week 1 Day 3

A

Depth Jump

4 x 4

B1

Med Ball Rotational Throw

2 x 5

B2

Wide Windmill Slam

2 x 5

C1

RDL

3 x 6

C2

Backward Sled Drags

3 x 20

C3

Weighted Plank Hold

3 x 0:45

D1

Incline DB External Rotation

1 x 10

D2

Inchworm

1 x 6

E1

Alternating DB Incline Bench

3 x 10

E2

DB Renegade Row

3 x 10

E3

DB Farmer's Carry

3 x 50

F

Back Extension

2 x 10

Thursday
Week 1 Day 5

A1

Hip Mobility - KB Squat

2 x 0:30

A2

Copenhagen Isometric

2 x 2 @ 0:15

A3

Glute Bridge w/ Medicine Ball Squeeze

2 x 10

B1

Back Squat

4 x 8

B2

Monster Walks

4 x 10

C1

Lying Handcuffs

2 x 6

C2

Thread The Needle

2 x 6

D1

1/2 Kneeling Landmine Press

3 x 6

D2

Straight Arm Pulldown

3 x 10

E1

Med Ball Straight Arm Sit Up

2 x 20

E2

Half-Kneeling Med Ball Chop

2 x 10

Coach
coach-avatar Liam Cordell

IRON - 3