Lifted Up Strength
1 sessions per week
Must use App app to view and log training
Program Training
A1
Knee Hug
1 x 10
A2
Heel Sweep
1 x 10
A3
Assault Bike
A4
T-Spine Reach
1 x 10
A5
Cat Cow
1 x 10
A6
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A7
Band Hip Flexor Stretch
3 x 3
A8
Low Pogo Jumps
1 x 10
B
Lateral Depth Jump
3 x 2
C1
Barbell Back Squat
3 x 8 @ 60 %
C2
1-Arm DB Row
3 x 8
Conditioning
D
KB Circuit
4 Rounds For Time x5 Burpees x12 KB High Pulls x10 KB Ground 2 Overhead (G2OH) x12 KB OH March
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 @ 10
C
5 Cone Zigzag Drill
3 x 1 @ 10
D
200m Sprint
3 x 200 @ 10
E
Run
1 x 20:00
F1
Bear Crawl
3 x 25
F2
Backwards Bear Crawl
3 x 25
A1
Assault Bike
A2
Knee Hug
1 x 10
A3
Heel Sweep
1 x 10
A4
Cat Cow
1 x 10
A5
T-Spine Reach
1 x 10
A6
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A7
Band Hip Flexor Stretch
3 x 3
A8
Low Pogo Jumps
1 x 10
B
Overhead MB Throw
3 x 2
C1
Double KB Push Press
3 x 8
C2
Good Morning
3 x 8
D1
Dips
3 x 8
D2
Calf Raise
3 x 12
D3
Banded Wrist Rolls
3 x 1
E
Waiter's Walk
3 x 25
F
Back Extension
3 x 0:30
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 3
C1
Barbell Deadlift
3 x 8 @ 60 %
C2
DB Lateral Step-Up
3 x 8
D1
Plate Loaded 4-way Neck
3 x 10
D2
SL Iso Calf Raise
3 x 0:40
E
Barbell Rollout
3 x 0:40
A1
Lunge and Reach
1 x 10
A2
Butterfly Stretch with Hip Mobility
1 x 10
A3
Heel Sweep
1 x 10
A4
Knee Hug
1 x 10
A5
Light Jog
1 x 10:00
A6
Pogo Jump
1 x 10
B
A Run
1 x 30:00
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
Plyo Push-Up
3 x 5
C1
Barbell Incline Bench Press
3 x 8 @ 60 %
C2
Chin-Up
3 x 8
D1
Isometric Lunge Hold
3 x 0:30
D2
Band Face Pull
3 x 8
D3
Single Leg RDL
3 x 8
E
MB Woodchops
3 x 8
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
