Matthew Esparza
Baseball , Functional Fitness, Functional Training, Personal Training5 Week Beginner 3-Day Program
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat-Cow
1 x 10
A2
Roller Thoracic Rotation
1 x 10
A3
90/90 Hip CARs
1 x 6
B1
PVC Overhead Squat
2 x 10
B2
Band Assisted Jumps
2 x 6
C1
Tempo Back Squat
3 x 6
C2
Standing Hip CARs
3 x 6
D1
DB SL RDL
3 x 8
D2
Banded Feet Elevated Glute Bridge March
3 x 20
E1
Plate Deadbug
2 x 30
E2
Copenhagen Plank
2 x 15
A1
Kneeling MB Spinal CARs
1 x 60
A2
Banded Shoulder 3-Way Wall Touch
1 x 5
A3
Band Over n Backs
1 x 10
B1
Banded Push Up
2 x 10
B2
DB Chest Supported ISO Hold
2 x 3
C1
Eccentric Bench Press
8, 6, 5
C2
Band Pull-Apart
3 x 10
C3
Standing Shoulder CARs
3 x 5
D1
BB Bent Over Row
8, 8, 6
D2
Single Arm KB Bottoms Up Press
3 x 10
E1
Zottman Curls
10, 12
E2
Cable Tricep Pushdown
10, 12
A1
Lumbar Lock Cat-Cow
1 x 10
A2
3-Way Couch Stretch
1 x 5
A3
Prone Y Lift Over
1 x 10
B1
Banded Rack Plyo Push Up
2 x 10
B2
Hip Circle Lateral Walks
2 x 20
B3
Banded KB Swing
2 x 10
C1
Trap Bar Deadlift
3 x 6
C2
90/90 Shin Box ER/IR
3 x 6
D1
Incline DB Bench Press
10, 8, 8
D2
Inverted Row
3 x 10
E1
DB Hip Thrust
12, 10
E2
DB Shoulder Press
2 x 10
F1
Plank
30, 45
F2
Wide Stance Anti-Rotation Crossbody
2 x 8
