The SiX
1 sessions per week
Must use App app to view and log training
Program Training
A
Stair Master
1 x 8:00
B1
Inverse Mountain Climber
3 x 0:20
B2
Leg Raise
3 x 0:20
B3
Hollow Hold
3 x 0:20
C1
Iso High Knee Hold
1 x 0:40
C2
Floating Heel Isometric Split Squat
1 x 0:40
D
KB Clean & Push Press
4 x 5
E1
Belt Squat
2 x 12
E2
Isometric Bulgarian Split Squat
2 x 0:20
F1
SA DB Bench Press
3 x 12
F2
Transverse Lunge
3 x 20
G1
Half-Kneeling DB Shoulder Press
3 x 12
G2
Wall Sit
3 x 0:20
H
Hamstring Bridge
2 x 0:20
I
Squat Hold with Med Ball
A
Treadmill Work
B1
90 Degree Crunch
3 x 0:20
B2
Alternating SL Toe Touch
3 x 0:20
B3
Suitcase Crunch
3 x 0:20
C1
SL Balance 4 Point Reach
1 x 6
C2
Single Leg Wall Sit
1 x 0:20
D1
Depth Reverse Lunge
2 x 24
D2
Squat Hold with Med Ball
2 x 0:10
E1
Sumo Romanian Deadlift
3 x 10
E2
Split Stance Cable SA Low Row
3 x 24
F1
Heel Elevated Goblet Squat
3 x 15
F2
TRX SA Low Row
3 x 12
G
Glute Bridge Hamstring Walkout
2 x 5
A
Stair Master
1 x 8:00
B1
Inverse Mountain Climber
3 x 0:20
B2
Leg Raise
3 x 0:20
B3
Hollow Hold
3 x 0:20
C1
Iso High Knee Hold
1 x 0:40
C2
Floating Heel Isometric Split Squat
1 x 0:40
D
KB Clean & Push Press
4 x 6
E1
Belt Squat
2 x 12
E2
Isometric Bulgarian Split Squat
2 x 0:20
F1
SA DB Bench Press
3 x 12
F2
Transverse Lunge
3 x 20
G1
Half-Kneeling DB Shoulder Press
3 x 12
G2
Wall Sit
3 x 0:20
H
Hamstring Bridge
2 x 0:20
