Alexandre Dore

Coach
Alex Dore

bodyweight training, no equipement needed.

variation in tempo during the weeks

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get leg day (bodyweight)
Equipment
Recommended
none
sample week banner image
phoneMockup
Sample Week
Week 1 of 35-week program
Sunday
Week 1 Day 1

A1

inverted toe touch

1 x 10

A2

standing glute stretch

1 x 10

A3

single leg adductor stretch w/thoracic spine rotation

1 x 10

A4

Calf Stretch

1 x 10

A5

Downward Dog

1 x 10

A6

Cobra - Mobility

1 x 10

B1

Air Squat

5 x 10

B2

Sissy - Squat

5 x 10

B3

hamstring walkout

5 x 15

B4

Superman

5 x 20

B5

Lunges - Forward - Alt

5 x 24

C1

V-Ups

3 x 20

C2

Hollow Hold

3 x 30

C3

Hollow Rock

3 x 20

Tuesday
Week 1 Day 3

A1

inverted toe touch

1 x 10

A2

standing glute stretch

1 x 10

A3

single leg adductor stretch w/thoracic spine rotation

1 x 10

A4

Calf Stretch

1 x 10

A5

Downward Dog

1 x 10

A6

Cobra - Mobility

1 x 10

B1

Air Squat

5 x 10

B2

Sissy - Squat

5 x 10

B3

hamstring walkout

5 x 15

B4

Superman

5 x 20

B5

Lunges - Forward - Alt

5 x 20

C1

V-Ups

3 x 20

C2

Hollow Hold

3 x 30

C3

Hollow Rock

3 x 20

Thursday
Week 1 Day 5

A1

inverted toe touch

1 x 10

A2

standing glute stretch

1 x 10

A3

single leg adductor stretch w/thoracic spine rotation

1 x 10

A4

Calf Stretch

1 x 10

A5

Downward Dog

1 x 10

A6

Cobra - Mobility

1 x 10

B1

Air Squat

5 x 10

B2

Sissy - Squat

5 x 10

B3

hamstring walkout

5 x 15

B4

Superman

5 x 20

B5

Lunges - Forward - Alt

5 x 20

C1

V-Ups

3 x 20

C2

Hollow Hold

3 x 30

C3

Hollow Rock

3 x 20

Coach
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programs
leg day (bodyweight)
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