Infinite Fitness and Sports Performance
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Warm-up
Correctives: 1) Foam Roll: Quads, Hamstrings, Calves, Groin x 20-30s each. 2) Adductor Mobility x 8/side 3) Biphasic Hip Flexor Mobility x 8/side 4) ASLR x 8/side 5) BW Hip Lift w/5s ISO at the top x 5 6) Deadbug w/Heel Tap x 8/side Prework: 1A) Seal Jacks: 2 x 5 1B) High Knee Run: 2 x 10s
B
Heels Elevated Goblet Squat
3 x 10
C
Goblet Split Squat
3 x 10
D
Cable Pull-Through
3 x 12
E
1/2 Kneeling Cable Chop
3 x 8
F
Chest Supported Y & T Raise
3 x 10
G
Parasympathetic Breathing
Prep
A
Upper Body Focus Warm-up
Correctives: 1) Foam Roll: Upper Back x 20-30s. 2) Quadruped Extension/Rotation x 8/side 3) Supine Floor Slides x 10 4) TRX Lat Stretch x 20-30s 5) Banded Tri-Set (band over and back | band pull apart | band face pull) x 10 each Prework: 1A) Bear Crawl Hold 3 x 20-30s. 1B) Bent-Over MB Chest Pass: 3 x 5 (rest as needed)
B
DB Bench Press
3 x 10
C1
Tall Kneeling Landmine Press
3 x 10
C2
3-Point DB Row
3 x 10
D
Cable Facepulls
3 x 12
E
1-KB Front Racked March
3 x 20
F
Parasympathetic Breathing
A
Lower Body Warm-up
Circuit
B
EMOM 30 (every minute on the minute for 20 minutes) Minute 1: MB Slam x 30s Minute 2: Front Plank x 30s Minute 3: Single Arm KB Thrusters x 30s Minute 4: High Knee Run (in place) x 30s - Goal: Alternate sides each round on the Single Arm KB Thrusters.
C
Parasympathetic Breathing
A
Upper Body Focus Warm-up
B1
Elevated Landmine Deadlift
3 x 8
B2
Chest Supported DB Row
3 x 8
C1
Goblet Step-up w/Knee Drive
3 x 6
C2
1/2 Kneeling 1-Arm Landmine Press
3 x 8
D1
Tall Kneeling Cable Face Pull
3 x 15
D2
Tall Kneeling Cable Tricep Pushdown
3 x 20
E
Parasympathetic Breathing
