Performance Training, Inc.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
BW General Warm-Up
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Air Squats 20 Plank Shoulder Taps 5 Inchworms
B
Rowing
1 x 30:00
Recovery
C
Cooldown
~60-90s each movement depending on what you need Hip Flexor Stretch Pigeon Pose Child's Pose Kneeling Hamstring Stretch Quad Stretch Calf Stretch
Prep
A
BW General Warm-Up
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Air Squats 20 Plank Shoulder Taps 5 Inchworms
B
Rowing
4 x 4:00
Recovery
C
Shoulders & T-Spine 1.0
Perform 1-2 Rounds: Wall Angels – 10 reps Thread the Needle – 6 each Scapular Push-Ups – 10 reps Shoulder CARs – 6 each direction Prone I-Y-Ts – 8 each Banded Pull-Aparts – 12 reps PVC Pass Through – 10 reps Band Around the World - 12reps each side
Prep
A
BW General Warm-Up
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Air Squats 20 Plank Shoulder Taps 5 Inchworms
B
Rowing
6 x 0:30
C
Rest
1 x 1:00
D
Rowing
6 x 0:30
Prep
A
BW General Warm-Up
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Air Squats 20 Plank Shoulder Taps 5 Inchworms
Conditioning
B
20min Erg Intervals
Rowing Intervals 10 Rounds of: 1:40 Work :20 Rest During the work intervals RPE should be between 6-8 Record your meters and put in the notes what machine was used
