We XRCZ
Coach
Aurelia Gervasi
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A1
Standing Overhead Press, DB's
3 x 12
A2
DB Lat Pullovers
3 x 12
B1
DB Bench Press, flat
3 x 12
B2
SA DB Rows, neutral grip
3 x 12
C1
Incline DB Curls, underhand
3 x 12
C2
Elbow Out Tricep Extensions, Incline Bench
3 x 12
C3
Seated Hang Cleans
3 x 12
Monday
Week 1 Day 2
A
Walk
1 x 10:00
Tuesday
Week 1 Day 3
A1
Step Ups
3 x 12
A2
SL RDLs
3 x 12
B1
Situps with DB
3 x 12
B2
Hip thrusts
3 x 15
Wednesday
Week 1 Day 4
A
Walk
1 x 20:00
Thursday
Week 1 Day 5
A1
KB Swing
3 x 1:00
A2
Rest
3 x 1:30
B1
Floor Press, neutral grip
3 x 22
B2
DB Lat Pullovers
3 x 12
C1
External Rotation, Elbow on Knee
3 x 15
C2
Hamstring curls, DB between feet
3 x 12
