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 4-week program
Sunday
Lower Body
A1
Cat Cow
1 x 10
A2
90/90 Hip Roll
1 x 16
A3
Glute Bridge
1 x 10
B
Single Leg RDL
3 x 8
C
DB Rear Foot Elevated Split Squat
3 x 8
D
Step-Ups
3 x 8
E1
Band Walks
3 x 20
E2
Dead Bug
3 x 20
F1
Terminal Knee Extension (TKE)
3 x 10
F2
Eccentric Hamstring Sliders
3 x 8
Tuesday
Upper Body
A1
T Spine Foam Roll
1 x 1:00
A2
Forearm Wall Slide w/ Retraction
1 x 10
A3
Side Lying External Rotation
1 x 10
B
Incline DB Bench Press
3 x 10
C
Single Arm DB Row
3 x 10
D
1/2 Kneeling SA Lat Pulldown
3 x 10
E
Cable Face-Pull
3 x 12
F1
DB Bicep Curls
3 x 10
F2
Tricep Pushdown
3 x 10
Thursday
Full Body
A1
Deep Squat Stretch
1 x 0:30
A2
Bird Dog
1 x 20
A3
Glute Bridge March
1 x 12
B
Goblet Squat
3 x 10
C
Hip Thrust
3 x 8
D
1/2 Kneeling SA Cable Row
3 x 10
E
DB Reverse Lunge
3 x 20
F1
Paloff Press
3 x 10
F2
Side Plank
3 x 0:30
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