Mike Filipowski - Performance Training
General Fitness, Functional Fitness, Functional Training1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Walks
2 x 10
A2
Band Face Pull
2 x 10
A3
Bulgarian Split Squat
2 x 8
B1
Goblet Squat
4 x 8
B2
Dumbbell SL RDL
4 x 8
C1
DB Shoulder Press
4 x 8
C2
Single Leg Wall Sit
3 x 0:20
D1
1-Arm DB Row
3 x 8
D2
DB 2-Way Raise
3 x 10
E1
Med Ball Sit Up
3 x 10
E2
Side Plank Rotation
3 x 10
A1
Band Walks
2 x 10
A2
Band Face Pull
2 x 10
A3
Bulgarian Split squat
2 x 8
B1
Split Squat
4 x 6
B2
Paloff Press with Rotation
4 x 8
C1
Alternating DB Bench Press
4 x 8
C2
Prone I's, Y's, T's
4 x 8
D1
Goblet Lateral Lunge
3 x 6
D2
Chin-Up
3 x 6
A
Cardio
1 x 15:00
A1
Band Walks
2 x 10
A2
Band Face Pull
2 x 10
A3
Bulgarian Split squat
2 x 8
B
Machine Hack Squat
4 x 8
C
Prone Machine Hamstring Curl
4 x 10
D1
Half-Kneeling DB Shoulder Press
4 x 8
D2
Barbell Row
4 x 8
E1
Single Leg Squat off Box
3 x 5
E2
Front Plank on Elbows
3 x 0:45
A1
Band Walks
2 x 10
A2
Band Face Pull
2 x 10
A3
Bulgarian Split squat
2 x 8
B1
DB Bulgarian Split Squat
4 x 6
B2
KB Halo
4 x 6
C1
Alternating DB Incline Bench
4 x 6
C2
Band Pull-Apart
4 x 12
D1
Pull-Up
3 x 5
D2
Cable Abduction
3 x 10
E1
Leg Lowering
3 x 12
E2
Alternating V Ups
3 x 8
A
Cardio
1 x 20:00
This is the program for you! Training, tracking, and coaching all in one place to get back to moving and feeling like an athlete.
Get 9-5 Athlete (8 Week)
Portfolio Manager
Verified Athlete"This is only week 3 and I feel like I’m already starting to see a difference"
