Synergy Fitness & Nutrition
Multi-sportFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
Prep
B
Full Body Mobilization Prep
This is a mobility prep circuit. Start with the low intensity and work up to the dynamic mobility Low Intensity Ankle Mobilization x 10 l 10 Quadruped Adductor Rock with hip extension x 5/5 Quadruped T-Spine Rotation x 10/10 Worlds Greatest Stretch x 5/5 Side Lying Shoulder Sweeps x 5/5 Figure 4 Glute Bridge x 5/5 Iron Cross x 5/5 Dynamic Mobility Flow Inchworm walkout with dynamic pigeon x 5 Downward dog with opposite foot taps x 5/5 Downward dog + cobra push up flow x 5 Superman I-Y-T x 5/5/5 Lunge Complex (forward/reverse/lateral) x 3/3/3 Dead bug x 10/10 Squat x 10 Hip Hinge x 10
C1
Goblet Squat
12, 10, 8
C2
1-Arm DB Row
24, 10, 8
C3
Plank
3 x 30
D1
Glute Bridge
12, 10, 8
D2
DB Bench Press
12, 10, 8
D3
Banded Pallof Hold
3 x 60
E1
DB Bicep Curls
3 x 10
E2
Walking Lunges
3 x 20
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Dynamic w-up for: Running
-Lacrosse Ball Foot: 1x1min/foot -1/2 Kneeling Ankle Mobility 1x5/5 (10-sec hold at end range) -Standing Calf Raise 1x10 -SL Standing Calf Raise 1x10/10 -Alternating Lunges w rotation 1x5/5 -Glute Bridge 1x10 -SL Glute Bridge 1x5/5 -Forward leg Swings 1x10/10 -Lateral Leg Swings 1x10/10 -Pogo Hops 1x10 -Stationary Butt Kicks 1x10/10 -Stationary High Knees 1x10/10
C
Wall Stride
3 x 12
D
A March Hands on Hips
3 x 15
E
Mini Hurdle Sprints
4 x 10
F
Half Kneeling Starts
3 x 2 @ 10
G
Shuttle Run
4 x 1 @ 120
Recovery
H
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization Prep
This is a mobility prep circuit. Start with the low intensity and work up to the dynamic mobility Low Intensity Ankle Mobilization x 10 l 10 Quadruped Adductor Rock with hip extension x 5/5 Quadruped T-Spine Rotation x 10/10 Worlds Greatest Stretch x 5/5 Side Lying Shoulder Sweeps x 5/5 Figure 4 Glute Bridge x 5/5 Iron Cross x 5/5 Dynamic Mobility Flow Inchworm walkout with dynamic pigeon x 5 Downward dog with opposite foot taps x 5/5 Downward dog + cobra push up flow x 5 Superman I-Y-T x 5/5/5 Lunge Complex (forward/reverse/lateral) x 3/3/3 Dead bug x 10/10 Squat x 10 Hip Hinge x 10
C1
DB Reverse Lunge
24, 20, 16
C2
TRX Row
3 x 10
C3
Side Plank
3 x 60
D1
DB RDL
12, 10, 8
D2
Incline Bench Press
12, 10, 8
D3
Boat Pose
3 x 30
E1
DB Lateral Raise
3 x 10
E2
DB Calf Raise
3 x 10
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Dynamic w-up for: Running
-Lacrosse Ball Foot: 1x1min/foot -1/2 Kneeling Ankle Mobility 1x5/5 (10-sec hold at end range) -Standing Calf Raise 1x10 -SL Standing Calf Raise 1x10/10 -Alternating Lunges w rotation 1x5/5 -Glute Bridge 1x10 -SL Glute Bridge 1x5/5 -Forward leg Swings 1x10/10 -Lateral Leg Swings 1x10/10 -Pogo Hops 1x10 -Stationary Butt Kicks 1x10/10 -Stationary High Knees 1x10/10
C
Lateral Wall Knee Drive
3 x 12
D
Lateral A March
3 x 20
E
Lateral hurdle steps
3 x 2 @ 10
F
Shuffle-Shuffle-Sprint
3 x 2 @ 20
G
Row / Run / Bike / Assault Bike
6 x 30 @ 30
Recovery
H
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization Prep
This is a mobility prep circuit. Start with the low intensity and work up to the dynamic mobility Low Intensity Ankle Mobilization x 10 l 10 Quadruped Adductor Rock with hip extension x 5/5 Quadruped T-Spine Rotation x 10/10 Worlds Greatest Stretch x 5/5 Side Lying Shoulder Sweeps x 5/5 Figure 4 Glute Bridge x 5/5 Iron Cross x 5/5 Dynamic Mobility Flow Inchworm walkout with dynamic pigeon x 5 Downward dog with opposite foot taps x 5/5 Downward dog + cobra push up flow x 5 Superman I-Y-T x 5/5/5 Lunge Complex (forward/reverse/lateral) x 3/3/3 Dead bug x 10/10 Squat x 10 Hip Hinge x 10
C1
DB Step Up
24, 20, 16
C2
Inverted Row Hold
3 x 15
C3
Rolling Plank
3 x 60
D1
Push-Up
12, 10, 8
D2
SB Hamstring Curl
12, 10, 8
D3
SB Stride
3 x 30
E1
Half Kneeling DB Curl to Press
3 x 20
E2
Banded Lateral Low Walk
3 x 20
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Synergy Fitness & Nutrition
Strength & Conditioning facility in Prince Edward Island, Canada.
