Set & Stone
General Fitness1 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
1 x 4:00
B1
TRX Push Up
2 x 10
B2
TRX Row
2 x 10
B3
Banded IYT
2 x 3
B4
Banded Pull Aparts
2 x 10
B5
Shoulder CAR
2 x 5
C
Seated Chest Press
3 x 8
D
Seated Row
3 x 8
E
Seated DB Press
3 x 8
F
Wide Grip Lat Pulldown
3 x 8
G1
Hanging Knee Raise
3 x 10
G2
KB Halo
3 x 8
A
Stationary Bike
1 x 4:00
B1
TRX Squat
2 x 10
B2
Hamstring Scoops
2 x 5
B3
Bodyweight Jump Lunge
2 x 10
B4
Toe Hold with Hip Drop
2 x 10
B5
Hip CARS
2 x 5
C
Leg Press
3 x 8
D
Romanian Deadlift with DB
3 x 8
E
DB Walking Lunge
3 x 8
F
Seated Calf Raise Machine
3 x 8
G1
Side Plank on Elbows
3 x 0:45
G2
High Band Lateral Walk
3 x 8
A
Rowing
1 x 4:00
B1
TRX Squat
2 x 10
B2
Hamstring Scoops
2 x 5
B3
TRX Row
2 x 10
B4
TRX Push-up
2 x 10
B5
Hip CARS
2 x 5
B6
Shoulder CAR
2 x 5
C1
Supine Hip Flexor Stretch with Knee Drive
C2
Lying Hamstring PNF Stretch
3 x 1
D1
90/90 Passive Hip Hold
3 x 0:45
D2
T-Spine Reach
3 x 8
E1
Wall Ankle Mobilization
3 x 0:10
E2
Lying Glute Bridge with 3 sec Hold
3 x 10
F1
Band Assisted Chest Opener
3 x 0:30
F2
1/2 Kneeling Lat Stretch
3 x 0:30
A
Rowing
1 x 4:00
B1
TRX Squat
2 x 10
B2
Hamstring Scoops
2 x 5
B3
TRX Row
2 x 10
B4
TRX Push-up
2 x 10
B5
Hip CARS
2 x 5
B6
Shoulder CAR
2 x 5
C1
Pogo Jump
3 x 20
C2
Wall Balls
3 x 6
D1
Deadball Over the Shoulder Toss
3 x 8
D2
Banded Pallof Press
3 x 8
E1
Alternating Box Step Up
3 x 8
E2
1/2 Kneeling Single Arm Dumbbell Arnold Press
3 x 8
F1
Rowing
5 x 1:00
F2
Bodyweight Squat Hold
5 x 0:30
