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
90 Degree Band Pull Apart
2 x 0:20
B
Lying Lock 3
2 x 60
C
Plank Up Downs
2 x 10
D1
Mcgill Side Plank Rotations
1 x 20
D2
Mini Band Hollow Hold Bicycle
1 x 0:30
E
Single Leg Hip Bridge SA Chest Press
2 x 24
F1
Push-Up
3 x 12
F2
Split Stance Cable SA Low Row
2 x 24
G
Supine Pull-Up
2 x 10
A1
Single Leg Balance w/ DB Pass
2 x 0:20
A2
Side Plank Hip Dip
2 x 0:20
B
Single Leg Wall Sit
1 x 0:20
C
Deep Squat to Goblet Squat
1 x 8
D
KB swings
1 x 20
E
DB Lateral Lunge
2 x 20
F
Single Leg Glute Bridge
2 x 30
G1
Low Push up Hold
2 x 0:20
G2
Superman Lat Pulldown
2 x 20
H1
Dynamic Plank
2 x 20
H2
Hollow Hold
2 x 0:30
A
Elevated Calf Stretch
1 x 0:40
B
Banded Ankle Dorsiflexion Mobilization
1 x 1:00
C
Banded Pike Leg Extension
1 x 20
D1
Banded Iso High Knee Hold
1 x 0:40
D2
Banded Iso High Knee Drive + Extension Pulse
1 x 30
D3
Banded Full High Knee Drive
1 x 20
E1
Iso Floating Heel Split Squat w/ Rotation
2 x 20
E2
Iso Floating Heel Split Squat Hops
2 x 10
F1
Superman Hold T's to I's
2 x 0:20
F2
Mcgill Bird Dog
2 x 0:20
G
Goblet Squat
2 x 20
H
Split Stance SA Rotating Arnold Press
2 x 20
I
Zercher Hold March
2 x 20
