Coach Squid
1 sessions per week
Must use App app to view and log training
Program Training
A1
Couch Stretch (Hip Flexors)
1 x 1:00
A2
Banded Hip Distraction
1 x 1:00
B
Trap Bar Deadlift
4 x 5
C1
Bulgarian Split Squat
3 x 8
C2
Banded Deadbug
3 x 16
D1
DB RDL
3 x 8
D2
Side Plank
3 x 0:30
E1
Calf Raise
3 x 12
E2
Leg Extension
3 x 12
F
Seated Calf Raise
2 x 15
A1
DB Bench Press
4 x 8
A2
Pull-Up
4 x 8
B1
Chest-Supported DB Row
3 x 10
B2
1/2 Kneeling Landmine Press
3 x 8
C1
Copenhagen Isometric
3 x 2 @ 0:20
C2
Banded Lateral Walks
3 x 12
D
DB Farmer's Carry
@ 30
E1
Incline DB Curl
3 x 12
E2
EZ Bar Skull Crusher
3 x 12
A1
Low Pogo Jumps
2 x 10
A2
Extensive Pogos
2 x 10
B
Box Jump
3 x 3
C
Step Up
3 x 8
D1
Hip Thrust
3 x 8
D2
Half Kneeling Pallof Press
3 x 10
E1
Incline Bench Press
3 x 8
E2
Single Arm DB Row
3 x 8
F
Prone Machine Hamstring Curl
3 x 12
G1
Seated Calf Raise
3 x 15
G2
Tibialis Raise
3 x 15
