Mogo Training Systems
Inspired by the Coronavirus
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Burpee
1 x 60 @ MAX
B
Push-Up
1 x MAX
C
Sit-up
1 x 60
D
Pull-Up
1 x MAX
E
Max Effort Vertical Jump
3 x 1
F
1-mile Run
1 x 1600
A1
Thoracic Extension on Foam Roller
A2
Shoulder Mobility - Lax Ball
B
YTW
C
Pull-Up
5 x 5
D
Chin-Up
5 x 5
E
DB Bicep Curls
F
3 Way Band Pull-Apart
3 x MAX
A
Dynamic Stretch
1 x 5:00
B
Combination Runs Lateral Crossover Runs
1 x 10 @ 30
C
Hill Sprint
1 x 5 @ 15
D
Walking Lunges
1 x 100
E1
Push-Up
3 x MAX
E2
Walking Plank
3 x MAX
A
High Knees In Place
1 x 5:00
B
WORLD'S GREATEST STRETCH
2 x 2:00
C
Speed Switch Lunge
4 x 5
D
Split Jump
5 x 5
E
Split Squat
2 x 25
F
Lateral Lunge
2 x 25
G
Cossack Squat
2 x 25
H
Forward Lunge with Hands on Hips
2 x 25
I
Reverse Lunges
2 x 25
J
Theraband Bowler Squat
2 x 25
K
Walking Lunges
1 x 50
L
Couch Stretch (Hip Flexors)
2 x 2:00
A1
T-Spine Reach
3 x 5
A2
Scapular slides
3 x 10
A3
Shoulder CARs (FRC)
3 x 5
B
Handstand Basics
1 x 5:00
C
Pike Pushup
3 x 20
D
Bench Dips
3 x 20
E1
Swimmers
3 x 10
E2
YTW
3 x 10
F1
Aquaman Hold
60, 45, 30
F2
Half Superman Hold
1:00, 0:45, 0:30
A
Burpee
10 x 60
Conditioning
B
Tabata Something Else
20 seconds each, 10 seconds rest 10 Times through Tabata Pull-up Tabata Air Squat Tabata Jumping Jack Tabata score is the total reps performed in all of the intervals.
C1
Sit-up
4 x 25
C2
Wall Sit
4 x 1:00
D
Kneeling Hip Flexor Stretch
2 x 5:00
E
Hamstring Rope Stretch
1 x 5:00
A1
Lower Back Smash LAX Ball
1 x 5:00
A2
Gut Smash
1 x 5:00
B
Shin Box
1 x 5
C
Pelvic floor Sit up
D1
Plank
1 x 1:00
D2
V-Ups
1 x 25
D3
Bicycle Sit-Ups
1 x 25
E1
Oblique Side Crunch
1 x 25
E2
Side Plank
1 x 1:00
