Granite Fitness and Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling MB Chest Pass x 5 - Lateral Bound x 10 - Plank Shoulder Tap x 12
B
Ladder Drill
1 x 1
C1
Goblet Split Squat
3 x 8
C2
DB Bench Press
3 x 8
C3
TK Cable Anti Rotation Press Outs
3 x 8
D1
Sled Push
3 x 40
D2
HK SA Cable Pulldown
3 x 8
D3
Side Plank on Elbows
3 x 0:20
E1
Mini Band Monster Walk
E2
1 Leg Hip Lift
3 x 8
E3
Ring Fall Out
3 x 8
Conditioning
F
Bike: 1 Mile
Assault Bike - 1 mile for time. *Record time when complete!
Recovery
G
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling Lateral Toss x 5ea - Squat Jumps x 5 - Plank Shoulder Tap x 12
B
Ladder Drill
1 x 1
C1
KB Deadlift
3 x 8
C2
Hk 1 Arm Press
3 x 8
C3
TK Chop
3 x 8
D1
Reaching SLDL
3 x 8
D2
Ring Rows
3 x 8
D3
Alternating V Ups
3 x 8
E1
Dumbbell Calf Raise
3 x 8
E2
Hands Elevated Push Up
3 x 8
E3
Lying Band Hip Flexion
3 x 8
Conditioning
F
Bike Circuit: 10/20
Assault Bike: Repeat 8 Rounds 10 seconds hard 20 seconds easy
Recovery
G
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B
Ladder Drill
1 x 1
C1
DB Goblet Squat
3 x 8
C2
HK 1 Arm Row
3 x 8
C3
Front Plank on Elbows
3 x 0:20
D1
Skater Squat
3 x 8
D2
Slideboard Leg Curl
3 x 8
D3
DB Farmer's Walk
3 x 40
E1
W Pulldown
3 x 8
E2
1 Arm Incline Bench Press
3 x 8
E3
Standing Transverse Chop
3 x 8
Conditioning
F
Treadmill Sprints #1
8 Rounds: 20 sec sprint 10 sec rest
Recovery
G
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
