Mindful Movement
Coach
Malone Erickson
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Active Recovery/Treadmill
A
Treadmill Work
1 x 30:00
Monday
Lower 1
A
Heel Elevated Back Squat
3 x 8
B
Barbell Deadlift
4 x 5
C
Lateral Bound
3 x 8
D
Side Plank
3 x 0:30
E
Stationary Bike
1 x 10:00
Tuesday
Upper 1 (Push Focus)
A
Barbell Overhead Press
4 x 6
B
Incline Bench Press
3 x 10
C
Weighted Push Up
4 x 8
D1
Band Face Pull
3 x 15
D2
Stationary Bike
1 x 15:00
Wednesday
Active Recovery
A
Cardio
1 x 30:00
Thursday
Lower 2
A1
RDL
3 x 8
A2
Walking Lunges
3 x 12
B
Front Squat
4 x 5
C
Hamstring Curl on Slides
3 x 10
D
Treadmill Work
1 x 20:00
Friday
Upper 2 (Pull Focused)
A
Bent Over Row
4 x 8
B
Chin-Up
4 x 4
C
1-Arm DB Row
3 x 12
D
Rear Delt Flyes
3 x 15
E
Stationary Bike
1 x 20:00
Saturday
Abs & Arms + Mixed Cardio
A
Plank
4 x 0:30
B
Hanging Knee Raise
4 x 10
C
Hammer Curl
3 x 12
D
Close Grip Bench Press
3 x 10
E
Treadmill Work
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