Solid Athletic Performance
16-week program designed to Improve Hypertrophy and movement patterns.
includes de-load re-set weeks, program includes max reps test week at the 16th week. good for all athletes for off season growth.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Camel
3 x 10
A2
Scap Push-Up
3 x 10
A3
Shinbox Get Up
3 x 10
A4
Glute activation bridge
3 x 10
B
Depth Jump
5 x 3 @ 6
C
Front Squat
5 x 5
D
Deadlift
5 x 5 @ 65 %
E
1-Arm DB Row
4 x MAX
F
Toe Elevated DB Rdl
4 x MAX
G
Weighted Plank Hold
3 x 0:20
A
Thoracic Extension on Foam Roller
1 x 1:00
B1
Cat Camel
3 x 10
B2
Scap Activations
3 x 10
B3
Scap Push-Up
3 x 10
B4
Inverted Row
3 x 10
C
Plyometric Push-ups
5 x 3
D
Bench Press
4 x 8 @ 60 %
E
Incline DB Bench Press
15, MAX, MAX
F
seal row
4 x 8
G
rope face pull
3 x 15
A1
Shinbox Get Up
3 x 10
A2
mcgill deadbug
3 x 10
A3
Mcgill Bird Dog
3 x 10
A4
Copenhagen Planks
3 x 0:10
A5
Tempo Goblet Squat
3 x 6
B
Box Jump
5 x 3
C
Back Squat
5 x 5 @ 65 %
D
Leg Extension
4 x MAX
E
Lying Leg Curl
4 x MAX
F
KB swings
4 x 12
G
Walking Lunges
3 x 50
A
Thoracic Extension on Foam Roller
1 x 1:00
B1
Cat Camel
3 x 10
B2
Scap Activations
3 x 10
B3
Scap Push-Up
3 x 10
B4
lock row
3 x 10
C
YTW
3 x 30 @ 5 lb
D
Pendlay Row
4 x 8
E
Seated Military Press
5 x 5
F
DB Z-press
4 x MAX
G1
DB skull crusher
4 x MAX
G2
DB Bicep Curls
4 x MAX
H
Poliquin raises
3 x 12
I
Pull-Up
3 x MAX
