Bellplex Training Systems

Coach
Pat Damiano

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Full Body Strength

A1

Kettlebell Half Kneeling Windmill

4 x 5

A2

Kettlebell Single Arm Swing

4 x 8

B

Zeus Complex (6 Rows, 5 Cleans, 4 Front Squats)

6 x 1

C1

Kettlebell Z-Press

5 x 8

C2

Kettlebell Heels Elevated Goblet Squat

5 x 12

C3

Side Plank Crunch

5 x 15

Monday
Conditioning 

A

Full Body Warmup - Follow Along

B

Big Mick Complex (3 Rows, 4 Swings, 5 Snatches)

5 x 1

Circuit

C

AMRAP 10: 15 Cal (row, run, bike, ski) or 1:00 of Jump Rope/Jumping Jacks 12 Swing To Goblet Squat - Rest 2 min - AMRAP 10: 8/arm Dead Clean & Press 10/side Single Leg V-Ups

Tuesday
Mo-Ability

A

Hip Flexion & Extension - Level 1

B

Neck & Spine Mobility - Level 1

C

Shoulder Internal & External Rotation - Level 1

Wednesday
Full Body Strength

A1

Pancakes

2 x 8

A2

ATG Split Squat

2 x 8

A3

Kettlebell Waiters March/Carry

2 x 0:30

B

Sisyphus Complex (5 Two Hand Squat Cleans, 4 Goblet Squats, 3/leg Forward Lunges)

6 x 1

C1

Push-Up

5 x MAX

C2

Kettlebell Goblet Hold Split Squat

5 x 8

C3

Kettlebell Single Arm Front Rack March/Carry

5 x 0:30

Thursday
Conditioning

A

Full Body Warmup - Follow Along

B

Leonidas Complex (4 Cleans, 3 Push Press, 2 Thrusters)

5 x 1

C

Achilles Complex (3 Swing, 3 Snatch, 3 OH Lunge)

5 x 1

Friday
Mo-Ability

A

Middle Split Mobility - Level 1

B

Neck & Spine Mobility - Level 1

C

Wrist Flexion & Extension Mobility - Level 1

Bellplex Complex Program