Alchemical Training
Endurance1 sessions per week
Must use App app to view and log training
Program Training
Lower Body Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 20 seconds Lat PNF Stretch 20 seconds Lateral KB Rocks (Tempo = 1111) 5 each Hip Airplanes (Tempo = 2222)
B
Deep Tier Split Stance Jumps
2 x 20
C
Single Leg Wall Sit Isometric
2 x 45
D
Smith Machine Squat
5, 7, 7, 7
E
Dumbbell Romanian Deadlift
3 x 8
F
High Box Step Down
2 x 12
Upper Body Warm Up
A
2 Rounds: 10 Protraction Planks (Tempo = 2222) 5 each World's Greatest Stretch (Tempo = 2222) 10 Scapular Pullups (Tempo = 2222) 10 each Cable SA Lat Pullover (Tempo = 2112)
B
Band Assisted Plyometric Pushup
3 x 20
C
Barbell Overhead Press - Standing
4 x 8
D
Pull Up - Neutral Grip
4 x 5
E
Dumbbell Chest Supported Row - Pronated Grip
3 x 12
F
Half Kneeling Landmine SA Rotation
3 x 10
Lower Body Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 20 seconds Lat PNF Stretch 20 seconds Lateral KB Rocks (Tempo = 1111) 5 each Hip Airplanes (Tempo = 2222)
B
Seated Broad Jump
3 x 3
C
Trap Bar Deadlift
3 x 9
D
Dumbbell Walking Lunges
3 x 8
E
Machine Lying Leg Curl
3 x 8
F
Copenhagen Plank Dips
2 x 10
Upper Body Warm Up
A
2 Rounds: 10 Protraction Planks (Tempo = 2222) 5 each World's Greatest Stretch (Tempo = 2222) 10 Scapular Pullups (Tempo = 2222) 10 each Cable SA Lat Pullover (Tempo = 2112)
B
Barbell Flat Bench Press
5 x 5
C
Half Kneeling SA Lat Pull
3 x 10
D
Dumbbell Incline Bicep Curls
3 x 15
E
Hanging Knee Tucks
3 x 10
You're about to become living proof that strength and endurance don't have to be opposites—they're synergists. Ready to show everyone what a complete athlete really looks like?
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