Alchemical Training
Endurance1 sessions per week
Must use App app to view and log training
Program Training
Full Body 1 Warm Up
A
2 Rounds: 20 seconds Lat PNF Stretch 5 each World's Greatest Stretch (Controlled tempo) 10 Scapular Pullups (Controlled tempo) 5 each Cossack Lunges (Controlled tempo) Rest as needed throughout warm up.
B
Dumbbell Front Foot Elevated Split Squat Isometric
3 x 30
C
Barbell Front Squat
5, 7, 7, 7
D
Pull Up - Supinated Grip
3 x 5
E
SL RDL Contralateral Load
2 x 12
F
Dip
3 x 6
Full Body 2 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 10 Scapular Pull Ups (Tempo = 2222) 10 BW Glute Bridge Foam Roller Squeeze (Tempo = 2224) 5 each SL RDL with Knee Drive (Tempo = 2222)
B
Band Assisted Plyometric Pushup
3 x 20
C
Barbell Overhead Press - Standing
3 x 6
D
Dumbbell Walking Lunges
3 x 8
E
GHD Nordic Hamstring Curl
3 x 4
F1
med ball oblique twists (hip flexors)
2 x 6
F2
Copenhagen Plank Dips
2 x 10
Full Body 3 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 10 Protraction Planks (Tempo = 2222) 10 BW Glute Bridge Foam Roller Squeezes (Tempo = 2224) 5 each SL RDL with Knee Drive (Tempo = 2222) Rest as needed.
B
Glute Bridge Isometric Calf Raise
2 x 20
C
Trap Bar Deadlift
4 x 5
D
45 Degree Incline Dumbbell Press
4 x 6
E
Inverted Rows
3 x 8
F
Hanging Knee Tucks
3 x 12
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