Lifted Up Strength
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Recovery Day
4 Rounds Chest Scorpions x10 90/90 Hip Switch x10 Shoulder Dislocations x10 Sissy Squats x10 20 Minute Walk sometime throughout the day, can use this time with either friends' family, or just time to reflect on your spirit.
A1
Assault Bike
1 x 5:00
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
Sissy Squat
1 x 10
B
Depth Jump
3 x 2
C1
Back Squat
3, 5, 5 @ 95, 80, 80 %
C2
Barbell Row
4 x 8
D1
Dips
3 x 8
D2
Dead Hang
3 x 0:30
D3
Kneeling Landmine Press
3 x 8
D4
MB Woodchops
3 x 8
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
A1
Rowing
1 x 5:00
A2
Band Pull-Apart
1 x 20
A3
Shoulder extension, external rotation
1 x 10
A4
WORLD'S GREATEST STRETCH
1 x 10
A5
Scap Push-Up
1 x 10
A6
Scapuler Pull Up
1 x 10
A7
Lateral Lunge
1 x 10
A8
Dead Bug with Mini Bands
1 x 10
B
Medicine Ball Slam
3 x 3
C1
Barbell Bench Press
3, 5, 5 @ 95, 80, 80 %
C2
Weighted Chin Ups
4 x 5 @ 10 %
D1
Bulgarian Split Squat
3 x 8
D2
Forearm Work
3 x 8
D3
Banded 4-Way Neck
3 x 10
D4
Landmine Anti-Rotation
3 x 10
A1
Jump Rope
1 x 3:00
A2
90/90 Hip Switch
1 x 10
A3
WORLD'S GREATEST STRETCH
1 x 10
A4
Sissy Squat
1 x 10
A5
Cat Cow
1 x 10
A6
Plyo Push-Up
1 x 5 @ 10
B
Box Jumps
3 x 3
C1
Hex Bar Deadlift
4 x 3 @ 65, 70, 80, 80 %
C2
Barbell Overhead Press
4 x 6
D1
DB Lateral Lunge
3 x 8
D2
Band Face Pull
3 x 12
D3
Plate Pinch Grip Hold
3 x 0:30
D4
Back Extension
3 x 0:30
A1
90/90 Hip Switch
1 x 10
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Butterfly Stretch
1 x 10
A4
Lunge and Reach
1 x 10
A5
Heel Sweep
1 x 10
A6
Low Pogo Jumps
1 x 10
B
A Run
1 x 30:00 @ 6
