Strength Mechanix Australia
Olympic Lifting, Functional Fitness, Personal Training, BodybuildingFunctional Strength Program consisting of Dynamic and compound full Movements
Features1 sessions per week
Must use App app to view and log training
Program Training
Session preparation
A
Trigger Point Exercises: 1. Lower QL with Trigger Point Ball 2. Mid Thoracic with Trigger Point Ball 3. Posterior Cuff with Trigger Point Ball 4. Pec Minor with Trigger Point Ball Banded Exercises: 1. Hip Flexor Release with Band 2. Kneeling T-Spine Rotation
B1
Back Squat
3 x 10
B2
Close Grip Lat Pull Down
3 x 10
C1
Lying Hamstring curl
3 x 8
C2
Bent Over Row
3 x 12
D1
Bulgarian Split Squat
3 x 12
D2
Straight Arm Pulldown
3 x 12
E
Sled Drag
3 x 16
Session preparation
A
Foam roller 1: Foam roller T spine extension 1: Foam roller Kneeling prayer stretch 1: Foam roller leg crossed over glute med stretch. Banded prep 1: Y raises 1: Banded T Pull a a-part's 1: Banded internal external rotation 1: Banded Shoulder dislocations
B1
Bench Press
3 x 10
B2
DB incline seal row
3 x 12
C1
DB Seated neutral grip shoulder press
3 x 12
C2
Seated Cable Face Pull
3 x 12
D1
DB Side lateral raise
3 x 12
D2
Pronated grip Seated Row
3 x 12
E
Bench supported DB Front raises
3 x 12
Session Preparation
A
* Coach's Corner Banded Prep 1. Lying Banded Glute Release 2. Kneeling Banded Hip Flexor Release 3. Banded Frog Stretch Foam Roller 1. Lying T-Spine Release 2. Kneeling Single-Arm Prayer Stretch 3. Foam Roller ITB, TFL (Hip, Outer Thigh)
B1
Clean pull sumo deadlift
3 x 8
B2
Single Leg extensions
3 x 12
C1
Kneeling Single arm Cable row
3 x 12
C2
Single leg Block step up
3 x 8
D
Banded DB RDL
3 x 10
E1
Pistol Squat
3 x 3
E2
Banded Hip Thrust
3 x 20
