Coach Squid
Triathlon, Strength & Conditioning, Marathon, Swimming, Cycling1 sessions per week
Must use App app to view and log training
Program Training
A1
Couch Stretch (Hip Flexors)
1 x 1:00
A2
90/90 Hip Roll
1 x 8
A3
Banded Glute Bridge
2 x 0:30
A4
Wall Drill March
2 x 10
B1
Med Ball Scoop Toss
2 x 4
B2
Ankling
2 x 10
B3
Low Pogo Jumps
2 x 12
C
Barbell Hip Thrust
3 x 8
D1
B-Stance DB RDL
3 x 10
D2
1/2 Kneeling Paloff W/ Rotation
3 x 10
E1
Safety Bar RFESS
E2
Side Plank Hip Dips
3 x 10
A1
Foam Roller Thoracic Extensions
2 x 10
A2
Banded Shoulder Dislocates
2 x 10
A3
Serratus Wall Slides
2 x 10
A4
3-Way Banded Shoulder/Lat Stretch
2 x 60
B1
Lying Med Ball Chest Pass
2 x 4
B2
Band Assisted Push Up
2 x 6
C1
Neutral Grip Pull-Up
3 x 8
C2
Banded Shoulder External Rotation
3 x 15
D1
DB Bench Press
3 x 10
D2
YTW (incline bench)
3 x 4
E1
1/2 Kneeling SA Cable Row
3 x 10
E2
Banded Deadbug
3 x 12
A1
90/90 Hip Roll
2 x 12
A2
Crucifix/Scorpions
2 x 10
A3
Glute Bridge March
2 x 12
A4
Lateral Band Walks
3 x 12
B1
Med Ball Rotational Throw (hip shift)
2 x 4
B2
Mini Bounds - Bounds
2 x 5
B3
High Pogos Over Hurdles
2 x 5
C
Trap Bar Deadlift
3 x 6
D1
DB Step Up
3 x 8
D2
Split Stance Cable Chop
3 x 10
E1
1/2 Kneeling Landmine Press
3 x 8
E2
Suitcase Carry
3 x 20
