Csp_Coach
Coach
Igor Filipe
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
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
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