Set & Stone
Multi-sport, General Fitness, Speed, Power Sports1 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
1 x 4:00
B1
TRX Squat
2 x 10
B2
Hamstring Scoops
2 x 5
B3
Hip CARS
2 x 5
B4
Shoulder CAR
2 x 5
B5
Hanging Scap Pull
2 x 8
B6
Depth Jump
3 x 5
C
Hang Clean
4 x 3
D
Landmine Split Jerk
4 x 4
E
Post-activation Potentiation Window
1 x 5:00
F
Curved Treadmill Sprints
6 x 0:10
G
Bulgarian Split Squat Plyo Jumps
3 x 5
A
SkiErg
1 x 4:00
B1
TRX Push-up
2 x 10
B2
TRX Row
2 x 10
B3
Banded IYT
2 x 3
B4
Hanging Scap Pull
2 x 8
B5
Shoulder CAR
2 x 5
C
Low Incline Dumbbell Bench Press
4 x 6
D
Neutral Grip Pull-up
4 x 6
E1
1/2 Kneeling Kettlebell Arnold Press
3 x 8
E2
T-Bar Row
3 x 8
F1
Standing Alternating Dumbbell Bicep Curl
3 x 8
F2
Incline Dumbbell Skullcrusher
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 6
B4
Toe Hold with Hip Drop
2 x 8
B5
Hip CARS
2 x 5
C
Barbell Back Squat
4 x 6
D
Romanian Deadlift (RDL)
4 x 6
E1
DB Reverse Lunge (Front Foot Elevated)
3 x 8
E2
Standing Calf Raise
3 x 8
F1
Copenhagen Plank with Hip Dip
3 x 8
F2
Banded Clamshell
3 x 8
A
Rowing
1 x 4:00
B1
Air Squat
2 x 15
B2
Hip circles
2 x 10
B3
TRX Row
2 x 10
B4
TRX Push-up
2 x 10
B5
Shoulder CAR
2 x 5
C1
KB Farmer's Walk
4 x 40
C2
Assault Bike
4 x 0:30
C3
DB Thruster
4 x 10
C4
Rotational Kettlebell Swing
4 x 6
D1
Rowing
1 x 0:45
D2
DB Reverse Lunge
3 x 12
D3
Deadball Slam
3 x 15
A
Rowing
1 x 4:00
B1
Hip CARS
2 x 5
B2
Shoulder CAR
2 x 5
B3
Quadruped Rock Back
2 x 10
C1
90/90 Hip Switch to Sit Through
3 x 5
C2
Banded 1/2 Kneeling Hip Mobilization
3 x 0:30
D1
Lying Book Opens
3 x 8
D2
Thoracic Extension Over Foam Roller
3 x 9
E1
Cossack Squat with 3sec Hold at Bottom
3 x 5
E2
Pigeon PNF
3 x 1
F1
Banded Shoulder CAR
3 x 10
F2
KB Windmill
3 x 5
