Coach Squid
Coach
Liam Cordell
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Session 1:
A1
Bird Dog
1 x 10
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Copenhagen Isometric
2 x 2 @ 0:20
A4
Squat Prep
1 x 2:30
B
Barbell Back Squat
4 x 6 @ 77.5 %
C1
BB Reverse Lunge
3 x 6
C2
Paloff Press
3 x 8
D1
Landmine SL RDL
3 x 6
D2
Calf Raise
3 x 12
E
Assault Bike
1 x 15:00
Monday
Session 2:
A1
3-Way Banded Shoulder/Lat Stretch
1 x 60
A2
Side Lying External Rotation
1 x 10
A3
KB Upside Down Press
1 x 10
B
Bench Press
4 x 6 @ 77.5 %
C1
Seated DB Shoulder Press
8, 8, 6, 6
C2
Strict Chin Up
8, 8, 6, 6
D1
Incline DB Row
3 x 12
D2
KB Pull-Through
3 x 12
D3
Banded Neck Hold
3 x 1 @ 0:20
E1
Wall Supported Bicep Curls
2 x 12
E2
Katana Tricep Extension
2 x 12
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