Excelsior
1 sessions per week
Must use App app to view and log training
Program Training
A
HIP OPENERS 10' MOBILITY
1 x 10:00
Prep
B
C.DES DYNAMIC WARM UP
ACTIVATE YOUR CENTRAL NERVOUS SYSTEM & RAISE YOUR CORE TEMPERATURE WITH A SERIES OF 8 MOVEMENTS, EACH MOVEMENT IS FOR 10 REPS ( 1 ROUND ) 10 JUMPING JACKS 10 PUSH UPS 10 FLAP JACK 10 GROINERS 10 AIR SQUAT 10 SIT UPS 10 BURPEES
C1
DB SPLIT SQUAT (PROPER FORM)
3 x 10
C2
DB RDL
3 x 15
D
Front Rack Walking Lunge
2 x 5
E
LEG CURL
5 x 15
F
ROWER
1 x 300
G
PULLEY
3 x 12
H1
TRX Row
2 x 10
H2
Trx Australian chin Up
2 x 8
Conditioning
I
MACE
tabata - 45/15 - 2 rounds - SIT UPS - SUPERMAN - PLANK - HIGH PLANK
Conditioning
J
HIGHWAY TO HELL
30-25-15-10 -5 BACK LUNGES ( ALTERNATED ) ROTATIONAL JUMP SQUAT SQUAT AND PRESS ROPE JUMP write how long it always takes you
Prep
A
THORACIC WARM UP
WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide ( USE FOAM ROLLER )
B
Seated Chest Press
5 x 10
C1
ALT DB BENCH PRESS
4 x 10
C2
30 Degree Incline DB Bench Press
4 x 12
D
lat machine neutral wide grip
3 x 12
E1
Incline Y Raise
3 x 10
E2
SUICIDE PLANK
3 x 20
F
military press
2 x 8
CHIAMALI SE VUOI EMOZIONI
G
TABATA 45-15 - 2 ROUNDZ - PUSH UPS - BURPEES - KB SWING
ABERCROMBIE & SWEAT
H
V-UPS 40-30-25-20 -10 EVERY TIME YOU TAKE A BREAK YOU HAVE 30s each of this circuit: SIDE PLANK DX STAR PLANK DX SIDE PLANK SX STAR PLANK SX write how long it always takes you
A
HIP OPENERS 10' MOBILITY
1 x 10:00
Prep
B
C.DES DYNAMIC WARM UP
ACTIVATE YOUR CENTRAL NERVOUS SYSTEM & RAISE YOUR CORE TEMPERATURE WITH A SERIES OF 8 MOVEMENTS, EACH MOVEMENT IS FOR 10 REPS ( 1 ROUND ) 10 JUMPING JACKS 10 PUSH UPS 10 FLAP JACK 10 GROINERS 10 AIR SQUAT 10 SIT UPS 10 BURPEES
C1
DB SPLIT SQUAT (PROPER FORM)
3 x 10
C2
DB RDL
3 x 15
D
Front Rack Walking Lunge
2 x 5
E
LEG CURL
5 x 15
F
ROWER
1 x 300
G
PULLEY
3 x 12
H1
TRX Row
2 x 10
H2
Trx Australian chin Up
2 x 8
Conditioning
I
MACE
tabata - 45/15 - 2 rounds - SIT UPS - SUPERMAN - PLANK - HIGH PLANK
Conditioning
J
HIGHWAY TO HELL
30-25-15-10 -5 BACK LUNGES ( ALTERNATED ) ROTATIONAL JUMP SQUAT SQUAT AND PRESS ROPE JUMP write how long it always takes you
Prep
A
THORACIC WARM UP
WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide ( USE FOAM ROLLER )
B
Seated Chest Press
5 x 10
C1
ALT DB BENCH PRESS
4 x 10
C2
30 Degree Incline DB Bench Press
4 x 12
D
lat machine neutral wide grip
3 x 12
E1
Incline Y Raise
3 x 10
E2
SUICIDE PLANK
3 x 20
F
military press
2 x 8
CHIAMALI SE VUOI EMOZIONI
G
TABATA 45-15 - 2 ROUNDZ - PUSH UPS - BURPEES - KB SWING
ABERCROMBIE & SWEAT
H
V-UPS 40-30-25-20 -10 EVERY TIME YOU TAKE A BREAK YOU HAVE 30s each of this circuit: SIDE PLANK DX STAR PLANK DX SIDE PLANK SX STAR PLANK SX write how long it always takes you
