Joshua Goyet Performance Training
Strength & Conditioning, General FitnessThis is the start of training for a beginner and may be repeated twice before moving on. This is also used as a break after other lifting phases.
Features2 sessions per week
Must use App app to view and log training
Program Training
A
Any Cardio
1 x 5:00
Prep
B
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x8 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
C
Goblet Squat
3 x 15
D
RDL
3 x 15
E
Step-Ups
3 x 20
F
Calf Raise
3 x 20
G
Cable Rotations
3 x 15
A
Any Cardio
1 x 5:00
Prep
B
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x8 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
C
Incline DB Bench Press
3 x 15
D
DB Bicep Curls
3 x 15
E
DB Lateral Raise
3 x 15
F
Push-Up
3 x 20
G
Side Plank
1 x 1:00
A
Any Cardio
1 x 5:00
Prep
B
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x8 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
C
1-Arm DB Row
3 x 15
D
Tricep Rope Pulldowns
3 x 15
E
DB Reverse Fly
3 x 15
F
Lat Pulldown
3 x 20
G
Bird Dog
1 x 20
