SG Performance Co.
Functional Training, Functional Fitness, Personal Training, Custom Programming, General FitnessFeatures
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
