The Armory Strength and Conditioning
Strength & ConditioningBuild strength, move better, and recover smarter with this total-body training plan. Each session combines full-body lifts to develop power and muscle, mobility work to improve movement and prevent injury, and targeted recovery strategies to keep you feeling fresh and ready to perform.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Quad Foam Roll
1 x 1
B1
Couch Stretch (Hip Flexors)
2 x 0:15
B2
Air Squat
3 x 5
B3
Frog Pose
3 x 0:15
C1
Goblet Squat
4 x 5
C2
Incline DB Bench Press
4 x 10
D1
Lat Pulldown
3 x 6
D2
Split Squat
3 x 5
D3
Tall Plank Shoulder Taps
3 x 6
E
Thoracic Extension on Foam Roller
1 x 2:00
A
Foam Roller Series
1 x 1
B1
Band Pull-Apart
2 x 15
B2
Snow Angels
2 x 10
B3
Wide Incline Push Up
2 x 10
C1
Incline DB Bench Press
4 x 6
C2
RDL
4 x 5
D1
1-Arm DB Row
3 x 6
D2
Calf Raise
3 x 10
D3
DB Lateral Raise
3 x 10
E
Foam Roller Series
1 x 1
A
Foam Roll IT Bands
1 x 1
B1
Pigeon Stretch
3 x 0:15
B2
Band Face Pull
3 x 10
B3
Hip Airplane
3 x 6
C1
Step-Ups
4 x 6
C2
DB Floor Press
4 x 5
D1
Lateral Lunge
4 x 5
D2
Chest-Supported DB Row
6, 6, 6, MAX
E
Air Squat
1 x 75
F
Foam Roll IT Bands
1 x 1
