Apowerhouseaph@gmail.com
1 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Sit up
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
Air Squat
1 x 10
A4
Shoulder T
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Shoulder Rack External Rotation
1 x 12
A7
Box Pigeon Stretch
1 x 1 @ 0:30
B1
Front Squat
4 x 6
B2
Chest Press
4 x 6
C1
DB Single Row Drop Pull
3 x 10
C2
DB Shoulder Duel Press
3 x 10
D1
Half Kneeling Med Ball Press
3 x 10
D2
Slam Ball
3 x 10
D3
Med Ball Russian Twist
3 x 12
A1
90/90 Sit up
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
Air Squat
1 x 10
A4
Shoulder T
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Shoulder Rack External Rotation
1 x 12
A7
Box Pigeon Stretch
1 x 1 @ 0:30
B1
Banded Foot 90 Degree Pull
4 x 10
B2
Banded Step in Lateral Push Off
4 x 3
C1
Med Ball Lateral Push Throw
3 x 8
C2
DBall Over the Shoulder
3 x 4
D1
Hallow Hold Plate Rockers
4 x 10
D2
KB Wrist Work
4 x 10
A1
90/90 Sit up
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
Air Squat
1 x 10
A4
Shoulder T
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Shoulder Rack External Rotation
1 x 12
A7
Box Pigeon Stretch
1 x 1 @ 0:30
B1
BB Chest Press
4 x 6
B2
Lat Pulldown
4 x 12
C1
Alt. Bicep Curl
3 x 10
C2
Tricep Kick Back
3 x 10
D1
AB Roller
3 x 10
D2
Med Ball Slam to Rotate Throw
3 x 8
A1
90/90 Sit up
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
Air Squat
1 x 10
A4
Shoulder T
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Shoulder Rack External Rotation
1 x 12
A7
Box Pigeon Stretch
1 x 1 @ 0:30
B1
BB High Pull
4 x 6
B2
DB Snatch
4 x 8
C1
Lateral Lunge to 90degree
3 x 10
C2
Lateral Push off
3 x 10
D1
Stability Ball Leg Raises
3 x 10
D2
Sled Push
3 x 15
D3
Palloff Press Iso Hold
3 x 10 @ 5
