SG Performance Co.

Functional Training, Functional Fitness, Personal Training, Custom Programming, General Fitness
Coach
Coach Sarah G.

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Functional Hypertrophy: Leg Day (Quad/ Add)

A1

Goblet Squat

4 x 8

A2

Romanian Deadlift (RDL)

4 x 10

B1

Leg Press

3 x 10

B2

Bulgarian Split Squat

3 x 10

B3

Glute Bridge

3 x 12

C1

Walking Lunges

2 x 10

C2

Copenhagen Plank

2 x 20

D

Adductor Machine

2 x 20

Monday
Functional Hypertrophy: Back/ Bicep

A1

Chin-Up

4 x 8

A2

Incline DB Bench Press

4 x 12

B1

Chest-Supported DB Row

3 x 10

B2

Push-Up

3 x 10

B3

Bicep Curl to Press

3 x 8

C1

Straight Arm Pulldown

3 x 10

C2

Band Face Pull

3 x 10

C3

Front Plank on Elbows

3 x 0:30

Wednesday
Functional Hypertrophy: Leg Day (Hamstring/ ABductors)

A1

Romanian Deadlift

4 x 8

A2

Glute Bridge March

4 x 10

B1

Cable Pull-Through

3 x 10

B2

Cossack Squat

3 x 10

B3

Physioball Leg Curl

3 x 20

C

Superset: Cable Kickback/Hip Abduction

3 x 10

D1

Quadruped Leg Swings

3 x 20

D2

Hip Abductor Machine

2 x 20

Thursday
Functional Hypertrophy: Chest/ Shoulder/ Triceps

A1

Chest Press

4 x 10

A2

Blackburns

4 x 10

B1

DB (2) Z Press

3 x 10

B2

Cable Tricep Extension

3 x 10

B3

DB Lateral Raise

3 x 10

C1

Paloff Press Walk Out

3 x 12

C2

Star Plank

3 x 0:30

Friday
Functional Hypertrophy: Glute/ Core

A1

Back Squat

4 x 8

A2

Split Stance DB RDL

B1

Hip Thrust

4 x 10

B2

Rear Foot Elevated Split Squat

3 x 12

B3

KB swings

C

Core Series for All Ages (Ab Circuit)

3 x 10

Functional Hypertrophy