Excelsior

Coach
destiny giuliani

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 5-week program
Sunday
LEG 

Conditioning

A

SQUAT WARM UP

Improve your ROM and achieve a deeper squat with these five drills: 8 weighted lunge rocks 8 seated leg lifts 8 shinbox switch through butterfly 8 dorsiflexion calf raises 8 squat rocks x3 rounds 🤗

B1

Box Squat

2 x 5

B2

Back Squat

3 x 17.6368

C1

Single Leg RDL

3 x 12

C2

NORDIC CURL

3 x MAX

D

Hang Clean + Front Squat + Push Press

3 x 6

E1

SUMO SQUAT OVER STEP

3 x 12

E2

SMITH MACHINE RDL HOLD

3 x 5

F1

BB CURLS

3 x 12

F2

DB HAMMER CURL TWIST

3 x 8

Tuesday
BACK 

Conditioning

A

DYNAMIC WARM UP 2.0

INCHWORMS BANDED FACE PULL KNEED WINDMILLS POGO JUMPS

B1

ALT DB BENCH PRESS

3 x 5

B2

Beginner Push Ups

3 x 12

C

Seated Chest Press

3 x 10

D1

DB BENT OVER ROW

3 x 8

D2

DB Shoulder Press

3 x MAX

E1

Lateral Raise With External Rotation

3 x 10

E2

Bench Dips

3 x MAX

E3

DB Tricep Extension

3 x 10

Conditioning

F

Thruster

10 RFT: 9 Thrusters 20 35 Single Unders

Thursday
PULL DAY

Conditioning

A

UPPER / SHOULDER WARM UP

TABATA 2 Round 60s / 10s - 2 SET MINI BAND SHOULDER ABDUCTION ROLLER SLIDER MINI BAND OHD PRESS PLANK SHOULDER TAP KB SINGLE ARM SIT UP

B

Romanian Deadlift

3 x 8

C

PULLEY

3 x 12

D

Pull-Up

3 x 5

E

Chin Up with Band

3 x MAX

F

sidewalk pallof press

3 x 3

G1

standing triceps extensions

3 x 12

G2

ANGELS & DEVILS

3 x 0:45

DAVIDE ANDREOLI #1