Csp_Coach

Coach
Igor Filipe

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
Lower body ME

A

Trap Bar Deadlift

5 x 5 @ 85 %

B

Zercher Squat

4 x 3 @ 80 %

C

Seated leg curl

3 x 8.10 @ 75 %

Tuesday
Upper ME

A

DB Floor Press

5 x 5 @ 85 %

B

KB Z press

3 x 8 @ 60 %

C

1-Arm DB Row

3 x 8 @ 80 %

D

Inclined DB Bicep curl

3 x 8 @ 75 %

Thursday
Athletic Day (Iso/Fast Ecc)

A

Reverse Hyperextension machine

3 x 10 @ 70 %

B1

Nordic Hamstring curl

3 x 5 @ 5

B2

Weighted Pull Ups

4 x MAX @ MAX

C1

Inclined DB Bicep curl

3 x 10 @ 75 %

C2

Aductor machine

4 x 8 @ 8 %

Friday
plyo session

A

Pogo Jump

1 x 20

B

single leg lateral hop

1 x 20

C

single leg hop and stick

1 x 20

D

drop and stick

1 x 5

E

Depth Jump

F

Hurdle Hops

1 x 20

G1

Landmine Bar Twist

G2

half kneeling MB THROW

Coach
coach-avatar Igor Filipe

4 day split bjj