Joshua Goyet Performance Training
General Fitness, Strength & Conditioning1 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 x4 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
B
Back Squat
10, 10, 10, 5, 3, 1, 1, 1 @ 50, 55, 60, 75, 85, 90, 95, 100 %
C
Walking Lunges
6 x 10
D
Box Jump
3 x 10
E
Plank
3 x 1:30
Prep
A
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x4 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
B
Bench Press
10, 10, 10, 5, 3, 1, 1, 1 @ 50, 55, 60, 75, 85, 90, 95, 100 %
C
Lat Pulldown
3 x 3 @ 94 %
D
DB Lateral Raise
3 x 10
E
DB Bicep Curls
6 x 10
F
Tricep Pushdown
3 x 10
G
Side Plank
2 x 0:45
Prep
A
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x4 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
B
Deadlift
10, 10, 10, 5, 3, 1, 1, 1 @ 50, 55, 60, 75, 85, 90, 95, 100 %
C
Overhead Press
3 x 10
D
Cable Rotations
6 x 10
E
Crunches
1 x 100
