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
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
Low Pogo Jumps
1 x 10
A8
Assault Bike
1 x 5:00
B
Max Effort Broad Jump
3 x 3
C1
Front Squat
4 x 5 @ 70 %
C2
Barbell Row
4 x 8
D
Conditioning
E
Circuit
AMRAP 20 400m Run 10 Pushups 5 Pullups 3 Barbell Cleans
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
400 m Sprint
4 x 8
C
Lateral Hops (Outside/Inside)
4 x 10
D1
Clapping Push-Up
1 x 10
D2
Defensive Shuffle
1 x 60
D3
Split Squat Jump
1 x 10
D4
Sprint
1 x 60 @ 10
A1
Knee Hug
1 x 10
A2
Band Hip Flexor Stretch
3 x 3
A3
Heel Sweep
1 x 10
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
Low Pogo Jumps
1 x 10
A8
Assault Bike
B
Plyo Push-Up
3 x 5
C1
Barbell Bench Press
4 x 5 @ 70 %
C2
Weighted Chin Ups
4 x 4
D1
Isometric Lunge Hold
4 x 0:30
D2
Bent Over Rear Delt Fly
3 x 8
D3
Single Leg RDL
3 x 8
E
Standing Cable Wood Choppers
3 x 5
A1
T-Spine Reach
1 x 10
A2
Cat Cow
1 x 10
A3
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A4
Band Hip Flexor Stretch
3 x 3
A5
Heel Sweep
1 x 10
A6
Knee Hug
1 x 10
A7
Assault Bike
A8
Low Pogo Jumps
1 x 10
B
Box Jump
3 x 3
C1
Barbell Deadlift
3 x 3 @ 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
Heel Sweep
1 x 10
A2
Light Jog
1 x 10:00
A3
Knee Hug
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
A Run
1 x 30:00
A1
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A2
Assault Bike
A3
Knee Hug
1 x 10
A4
Heel Sweep
1 x 10
A5
Band Hip Flexor Stretch
3 x 3
A6
Cat Cow
1 x 10
A7
T-Spine Reach
1 x 10
A8
Low Pogo Jumps
1 x 10
B
Overhead MB Throw
3 x 2
C1
Barbell Overhead Press
4 x 8
C2
Barbell Deadlift
5, 4, 3 @ 60, 70, 80 %
D1
Weighted Dips
4 x 4
D2
Calf Raise
3 x 15
D3
Standing DB Reverse Curl
3 x 10
E
Turkish Get Up
3 x 3
A1
Calf Stretch
3 x 0:30
A2
Agile 8
1 x 0:30
A3
Band Hip Flexor Stretch
1 x 0:30
B
Crocidile Breathing
3 x 10
C
Walk
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
