Set & Stone
Strength & Conditioning, 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 12
B2
TRX Row
2 x 12
B3
Banded IYT
2 x 4
B4
Hanging Scap Pull
2 x 8
B5
Shoulder CAR
2 x 5
C
DB Bench Press
4 x 8
D
Seated Row
4 x 8
E1
DB Lateral Raise
3 x 8
E2
Tall Kneeling Plate Shoulder Halo
3 x 8
F1
Cable Bicep Curl
3 x 8
F2
Tricep Pushdown
3 x 8
A
Stationary Bike
1 x 4:00
B1
TRX Squat
2 x 12
B2
Hamstring Scoops
2 x 5
B3
Bodyweight Jump Lunge
2 x 12
B4
Toe Hold with Hip Drop
2 x 10
B5
Hip CARS
2 x 5
C
Back Squat
4 x 8
D
Romanian Deadlift (RDL)
4 x 8
E1
Leg Extension
3 x 8
E2
Seated Leg Curl
3 x 8
F1
Seated Calf Raise Machine
3 x 8
F2
Banded Fire Hydrant
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
Pole Assisted Hamstring to Hip Flexor Flow
3 x 5
C2
Pigeon PNF
3 x 1
D1
90/90 Hip Switch to Sit Through
3 x 5
D2
Banded Tabletop T-Spine Rotation
E1
Banded Cat Cow
3 x 8
E2
Banded Shoulder Activation
3 x 6
F1
Hanging Scap Pull
3 x 8
F2
Hamstring Triangle PNF Stretch
3 x 1
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
Russian KB Swing
10 x 8
C2
DB Push Press
10 x 6
D1
SkiErg
10 x 4
D2
Bodyweight Jump Lunge
10 x 4
E1
Rotational Slam Ball Slams
10 x 4
E2
Box Jump
10 x 5
A
Rowing
1 x 4:00
B1
Jump Squat
2 x 8
B2
Toe Hold with Hip Drop
2 x 8
B3
TRX Row
2 x 10
B4
TRX Push-up
2 x 10
B5
Hip CARS
2 x 5
B6
Hanging Scap Pull
2 x 8
C1
Hang Clean
3 x 5
C2
Chin-Up
3 x 8
D1
Landmine Bar Twist
3 x 8
D2
Landmine Split Jerk
3 x 8
E1
Dumbbell Front Rack Lateral Lunge
3 x 8
E2
Nordic Hamstring Curl
3 x 8
F1
GHR Hyperextension with Twist
3 x 8
F2
Hanging Knee Tuck with Twist
3 x 8
