APH-Powerhouse Training- Owner Dani Fuertes
1 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Knee push down
1 x 12
A2
Adductor
1 x 12
A3
SL Glute bridge
1 x 12
A4
Side Plank with Banded Clamshell (Dynamic)
1 x 12
A5
Push-Up
1 x 10
A6
Ankle Mobility Against wall w/weight
1 x 12
A7
BB Trap Rollout
1 x 30
B1
SA DB Bench Press
4 x 4
B2
Med Ball Side Rotation Slam
4 x 6
C1
Banded Split Plyo Hops
3 x 10
C2
Front Foot Elevated Split stance Box Jump
3 x 3
D1
Echo Bike
3 x 5
D2
Med Ball Split Stance All around the world slam
3 x 5
A1
90/90 Knee push down
1 x 12
A2
Adductor
1 x 12
A3
SL Glute bridge
1 x 12
A4
Side Plank with Banded Clamshell (Dynamic)
1 x 12
A5
Push-Up
1 x 10
A6
Ankle Mobility Against wall w/weight
1 x 12
A7
BB Trap Rollout
1 x 30
B1
KB swings
5 x 10
B2
Rower
5 x 200
C1
Half Kneeling Med Ball Push
4 x 2
C2
Half Kneeling Sled Push
4 x 2
D1
Slider Reverse V-up
3 x 10
D2
Palloff Hold ISO
3 x 30
A1
90/90 Knee push down
1 x 12
A2
Adductor
1 x 12
A3
SL Glute bridge
1 x 12
A4
Side Plank with Banded Clamshell (Dynamic)
1 x 12
A5
Push-Up
1 x 10
A6
Ankle Mobility Against wall w/weight
1 x 12
A7
BB Trap Rollout
1 x 30
B1
DB Lateral Lunge to 90 degree
4 x 6
B2
Drop Step to lateral lunge
4 x 6
C1
Banded Incline Chest Press
3 x 8
C2
Banded Plyo Explosive
3 x 8
D1
Banded Bicep Curl
3 x 10
D2
Banded Tricep Kick Back
3 x 10
D3
Single Arm Banded Hallow Hold
3 x 30
A1
90/90 Knee push down
1 x 12
A2
Adductor
1 x 12
A3
SL Glute bridge
1 x 12
A4
Side Plank with Banded Clamshell (Dynamic)
1 x 12
A5
Push-Up
1 x 10
A6
Ankle Mobility Against wall w/weight
1 x 12
A7
BB Trap Rollout
1 x 30
B1
BB High Pull
3 x 3
B2
BB Clean
3 x 4
C1
KB Snatch
2, 4, 6, 8, 10
C2
Echo Bike
5 x 5
D1
Plate Side Crunch
3 x 10
D2
Plate Grip Hold
3 x 30
D3
Forearm/Wrist Stick Work
3 x 8
