Joshua Goyet Performance Training
Strength & Conditioning, General Fitness1 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
Back Squat
3 x 5
C
Deadlift
1 x 5
D
Bench Press
3 x 5
E
1-Arm DB Row
10, 10, 10, 10, MAX, MAX
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
Back Squat
3 x 5 LWP +5lb
C
Shoulder Press
3 x 5
D
Deadlift
1 x 5 LWP +5lb
E
Calf Raise
3 x 10
F
Hollow Hold
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
Back Squat
3 x 5 LWP +5lb
C
Deadlift
1 x 5 LWP +5lb
D
Bench Press
3 x 5 LWP +5lb
E
1-Arm DB Row
12, 12, 12, 12, MAX, MAX LWP +0lb
