Joshua Goyet Performance Training
Strength & Conditioning, General Fitness4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
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
B
Leg Press
3 x 10 @ 65, 70, 75 %
C
DB Side Bend
3 x 10
D
Deadlift
3 x 10 @ 65, 70, 75 %
E
DB Lateral Lunge
3 x 10
F
Plank
1 x 2:30
Prep
A
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
B
Bench Press
3 x 10 @ 65, 70, 75 %
C
Lat Pulldown
3 x 10 @ 65, 70, 75 %
D
Seated DB Press
3 x 10
E
DB Bicep Curls
3 x 10 @ 75 %
F
DB Tricep Extension
3 x 10 @ 75 %
G
Side Plank
1 x 1:00
Prep
A
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
B
Leg Press
3 x 10 @ 65, 70, 75 %
C
Single Leg RDL
3 x 10
D1
DB Side Bend
3 x 10
D2
Single Arm Farmer Walk
3 x 40
E
DB Lateral Lunge
3 x 10
F
Split Squat
3 x 10
G
Plank
1 x 2:30
Prep
A
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
B
Overhead Press
3 x 10 @ 65, 70, 75 %
C
Seated Row
3 x 10 @ 65, 70, 75 %
D
DB Chest Fly
3 x 10
E
DB Reverse Fly
3 x 10
F
Back Extension With Rotation
3 x 10
G
Side Plank
1 x 1:00
