The SiX
General Fitness, Functional Fitness, Functional Training, Mobility, EnduranceMovement is medicine! This DETAILED 3 Week program is all about mobilizing and stabilizing the body to prime and prepare your for the next cycle of training, or just improve your overall quality of life!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
1/4 Squat Band Abduction
20, _ @ _ , 0:10
B1
Side Plank with Dynamic Clam Shell
2 x 20
B2
Mini Band Hollow Hold Bicycle
2 x 0:30
C1
Flutter Kick
2 x 0:20
C2
SL Jack Knife
3 x 0:20
C3
High Plank
2 x 0:20
D1
Gas Pedal
2 x 0:40
D2
TRX Low Row
2 x 10
E1
Goblet Squat
3 x 8
E2
Dynamic Plank
3 x 12
F1
KB swings
3 x 0:20
F2
Close Grip Lat Pulldown
3 x 0:10
F3
Russian Twist
3 x 0:20
A
Lying Lock 3
3 x 15
B1
Single Leg Wall Sit
1 x 0:20
B2
Single Leg Balance w/ DB Pass
1 x 0:40
B3
SL Balance 4 Point Reach
2 x 8
C
Deep Squat to Goblet Squat
1 x 5
D1
Side SL Jack Knife
3 x 0:20
D2
Side SL Jack Knife
3 x 0:20
D3
Reverse Crunch
3 x 0:20
D4
Plank
3 x 0:20
E1
Single Leg Glute Bridge
2 x 20
E2
Low Push up Hold
2 x 0:15
E3
Superman Lat Pulldown
2 x 15
F1
DB Lateral Lunge
2 x 20
F2
Half-Kneeling DB Shoulder Press
2 x 30
F3
Hollow Hold
2 x 0:20
A1
Elevated Calf Stretch
1 x 0:40
A2
Banded Ankle Dorsiflexion Mobilization
1 x 1:00
B1
Cat Cow
2 x 0:20
B2
Mcgill Bird Dog
2 x 0:20
B3
Glute Bridge
2 x 0:20
C1
Banded Iso High Knee Hold
1 x 0:40
C2
Banded Iso High Knee Drive + Extension Pulse
1 x 20
C3
Banded Full High Knee Drive
1 x 20
D
Iso Floating Heel Split Squat w/ Rotation
2 x 16
E1
DB Sumo Deadlift
2 x 20
E2
Incline DB Bench Press
2 x 20
F
Cable Lawn Mower
3 x 30
G1
Zercher Hold March
3 x 0:20
G2
TRX Low Row
3 x 0:20
