Coach Farran
General Fitness1 sessions per week
Must use App app to view and log training
Program Training
A1
Iron Cross
2 x 6
A2
Squat to Y
2 x 12
A3
Good Morning IYT
A4
Resistance Band - Shoulder Circles
2 x 10
A5
Band Pull-Apart
2 x 10
A6
Banded External Rotation
2 x 6
B1
Goblet Squat
3 x 10
B2
Banded Lat Pull Down
3 x 15
C1
Romanian Deadlift with DB
3 x 10
C2
Bent Over DB Row
3 x 12
C3
Push-Up
3 x 10
D1
DB Thruster
3 x 10
D2
Wall Sit
3 x 10
D3
MB Core Switches
3 x 10
D4
Mountain Climber
3 x 10
A1
Cat Cow
2 x 12
A2
Single Leg Bridge
2 x 6
A3
Reverse Lunge W/Rotation
2 x 6
A4
Band Pull-Apart
A5
Inline IYT
2 x 4
B
DB - Hip Thrusts
3 x 15
C
DB Floor Press
3 x 12
D1
DB Reverse Lunge
3 x 8
D2
Seated DB Press
3 x 12
D3
Band Face Pull
3 x 20
E1
Banded Lateral Walk
3 x 10
E2
Wall Clamshell
3 x 10
E3
Renegade Row
3 x 10
E4
DB Russian Twist
3 x 10
A1
Cat Cow
2 x 12
A2
Glute Bridge Hamstring Walkout
2 x 6
A3
Terminal Knee Extension (TKE)
2 x 6
A4
Resistance Band - Shoulder Circles
2 x 10
A5
Banded External Rotation
2 x 6
A6
Reverse Lunge W/Rotation
2 x 6
B
DB Sumo Deadlift
3 x 15
C1
1-Arm DB Row
3 x 8
C2
Stability Ball Chest Press (SA)
3 x 10
C3
DB Chest Fly
3 x 10
D1
DB Bulgarian Split Squat
3 x 8
D2
Stability Ball Hamstring Curl
3 x 10
D3
Lateral to Front Raise (Kneeling)
3 x 8
E1
DB Step Up
3 x 7
E2
Wallsit Medball Squeeze
3 x 0:30
E3
Copenhagen Plank
3 x 10 @ 0:20
E4
Leg Raise
3 x 10
