Excelsior

Multi-sport, Functional Fitness, Bodybuilding
Coach
destiny giuliani

This program is based on core training, that is all those exercises that allow us to have a more correct posture, going to work not only on the abdominals but also on all those stabilizer muscles such as the hamstrings or the extensor muscles

It’s a five-week program for five consecutive days.

Make sure you always raise your weight bar every week even just for one set!

Features
5 sessions per week
Must use App app to view and log training
Program Training
$70
Get INTERMEDIATE CORE TRAINING
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Benefits of a Core Training
Functional fitness programs can benefit every person regardless of fitness level, age, exercise experience, or time available for training. Functional training programs can help improve definition, burn calories, enhance aerobic capacity and promote muscle growth. The key component is simply moving; more specifically using a wide variety of exercises to engage every muscle in the body.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

Box Jump

4 x 8

A2

High Plank Drag

4 x 12

B1

Romanian Deadlift (RDL)

4 x 5

B2

Superman Flutters

2 x 30

C1

Bench Press

3 x 10

C2

Double Deadbug

2 x 25

D

Step Up (Goblet)

3 x 30

E1

Pull-Up

30, 30, MAX

E2

Nordic Hamstring

3 x 30

Monday
Week 1 Day 2

A1

Burpee

3 x MAX @ 60

A2

Squat Jumps

3 x 10

A3

Tuck Jumps

3 x 10

A4

Split Squat Jumps

3 x 10

B

Assault Bike

1 x 300

Tuesday
Week 1 Day 3

A1

DB Front Squat

4 x 8

A2

High Plank Arm Abduction

4 x 30

B1

DB Military Press

4 x 5

B2

Superman

2 x 12

C1

Split Squat Jumps

10, 10, MAX

C2

Reach Thru

2 x 25

D

Reverse Lunges

3 x 30

E1

Db bridge Pullover

3 x 30

E2

Hip Thrust - Bodyweight

3 x 30

Wednesday
2022-11-03

Conditioning

A

arm Circuit

AMRAP 30' ( 12 each Exercise ) 1a - HAMMER CURL TO MILITARY PRESS 2a - WAITERS CURLS 2b - TRICEPS EXTENSIOSN 3a - BANDED STANDING TRICEPS EXTENSION 3b - DB PEC FLY AMRAP WIDE PUSH UP + DIAMOND PUSH UP ( until death )

B

15' MOBILITY WORKOUT

Thursday
Week 1 Day 5

A1

Floor Press

3 x 6

A2

Hollow Rock

3 x 30

B1

Broad Jump

4 x 5

B2

Superman Jacks

4 x 12

C1

Pistol Squat

3 x 10

C2

Roll Ups

3 x 25

D1

Crossover Step Up

3 x 30

D2

DB Side Bend

3 x 12

D3

Bent Over Row

3 x 30

E

Aquamans

3 x 30

Coach
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