Dominion Performance Systems
Functional Fitness, Bodybuilding
Coach
Coki Cruz
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 12-week program
Sunday
Week 1 Day 1
A
Back Squat
10 x 10 @ 55 %
B1
Seated Cable Row
B2
Band Pull-Apart
C1
Wall Balls
3 x 20
C2
BB Walking Lunges
3 x 16
Monday
Week 1 Day 2
A
DB Bench Press
12, 10, 8, 10, 12
B1
Bulgarian RDL
3 x 10
B2
3-Way Seated Band Abduction
3 x 90
C1
MB Chest Pass to Wall
3 x 20
C2
Spiderman Push-up
Wednesday
Week 1 Day 4
A
Kroc Row
B1
1 1/4 Front Squat
3 x 5 @ 65 %
B2
Spanish Squat
3 x 6
C1
Band Lat Pulldown
C2
Split Stance Cable Row
3 x 12
Thursday
Week 1 Day 5
A
Deadlift
6 x 5 @ 70 %
B1
Seated Bottoms Up KB OHP
3 x 10
B2
Lu Raise
C1
Step Down
3 x 8
C2
Slider Leg Curl
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