Lifted Up Strength
1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat Stretch
3 x 0:30
A2
Prone Y's, T's
3 x 10
A3
T-Spine Reach
3 x 10
B
Bear Breathing
3 x 5
C
Walk
A1
Assault Bike
A2
Knee Hug
1 x 10
A3
Heel Sweep
1 x 10
A4
Band Hip Flexor Stretch
3 x 3
A5
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A6
Cat Cow
1 x 10
A7
T-Spine Reach
1 x 10
A8
Low Pogo Jumps
1 x 10
B
Landing Drills
3 x 2 @ 20
C1
Goblet Squats
3 x 8
C2
Inverted Row
3 x 8
Circuit
D
3 Rounds for Time (RFT) x10 Pushups x8 KB Swings x25 yd BW Lunges x25 yd KB Suitcase Carry
A1
Light Jog
1 x 10:00
A2
Knee Hug
1 x 10
A3
Heel Sweep
1 x 10
A4
Butterfly Stretch with Hip Mobility
1 x 10
A5
Lunge and Reach
1 x 10
A6
Pogo Jump
1 x 10
B
Forward Bound
C
A Run
5 x 2:00 @ 2:00
D1
Front Plank on Elbows
3 x 0:30
D2
Russian Twist
3 x 0:30
A1
Knee Hug
1 x 10
A2
Heel Sweep
1 x 10
A3
Band Hip Flexor Stretch
3 x 3
A4
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A5
Cat Cow
1 x 10
A6
T-Spine Reach
1 x 10
A7
Rowing
1 x 10
A8
Low Pogo Jumps
1 x 10
B
MB Slam
3 x 3
C1
Incline DB Press with Palms Facing In
3 x 8
C2
Lat Pulldown
3 x 8
D1
Bench Dips
2 x 12
D2
Banded 4-Way Neck
2 x 12
E
Plate Pinch Grip Hold
2 x 0:20
A1
Assault Bike
A2
Knee Hug
1 x 10
A3
Heel Sweep
1 x 10
A4
Band Hip Flexor Stretch
3 x 3
A5
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A6
Cat Cow
1 x 10
A7
T-Spine Reach
1 x 10
A8
Low Pogo Jumps
1 x 10
B
Box Jump
3 x 2 @ 20
C1
Single Leg Squat
3 x 8
C2
Squat Abduction With Band
3 x 8
D1
DB Chest Fly
3 x 8
D2
Rear Delt Flyes
E
Isometric Lunge Hold
3 x 0:30
A1
Light Jog
1 x 10:00
A2
Knee Hug
1 x 10
A3
Heel Sweep
1 x 10
A4
Butterfly Stretch with Hip Mobility
1 x 10
A5
Lunge and Reach
1 x 10
A6
Pogo Jump
1 x 10
B
Forward Bound
3 x 10 @ 8
C
5-10-5 Sprints
5 x 1 @ 10
D
100 m Sprint
3 x 100 @ 9
E1
DeadBug
3 x 0:30
E2
Flutter Kicks
3 x 0:30
A1
Low Pogo Jumps
1 x 10
A2
T-Spine Reach
1 x 10
A3
Cat Cow
1 x 10
A4
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A5
Band Hip Flexor Stretch
3 x 3
A6
Heel Sweep
1 x 10
A7
Knee Hug
1 x 10
A8
Assault Bike
B
Broad Jump
3 x 2
C1
Suitcase Deadlift
3 x 8
C2
Seated DB Press
3 x 8
D1
Goblet Lateral Lunge
3 x 6
D2
DB Lateral Raise
2 x 12
D3
DB Bicep Curls
2 x 12
E
DB Farmer's Walk
2 x 25
