Happy Gains
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Warm Up 1
Phase 1: Core Body Temperature Pick any cardio machine and use until heart rate is around 115BPM. Skipping can also be great, or jogging. Phase 2: Stretching & Activation Complete 1 - 2 Rounds 1. Alternating Pigeon x 8 each side (ES) 2. Alternating Lizard x 8 ES 3. Front Leg Swings x 12 ES 4. Side Leg Swings x 12 ES 5. Half Squat Jump x 8 (don't just high, just get feet off the floor + soft landing into next rep)
B
Back Squat
2 x 6
C
Back Squat
2 x 10
D
Leg Extension
3 x 12
E
Seated Hamstring Curl Machine
15, 12, 10, 10
F
Standing Calf Raise Machine
3 x 15
Prep
A
Upper Warm Up 1
Phase 1: Core Body Temperature Pick any cardio machine and use until heart rate is around 115BPM. Ski Erg or Rower can be a great addition to upper body days. Phase 2: Stretching & Activation Complete 1 - 2 Rounds 1. Dead Hang x 30s 2. Side Lying Thoracic Rotation x 10 ES 3. Banded Pull Apart x 12 4. Banded Strict Press x 8 5. Banded Bentover Row x 8
B
Barbell Bench Press
2 x 6
C
Barbell Bench Press
2 x 10
D
Seated DB Shoulder Press
2 x 15
E
Supinated Lat Pulldown
15, 12, 10, 10
F
One Arm Machine Row
1 x MAX
Conditioning
A
Fullbody Stretching 1
Hold all poses for 15 or so seconds (based on feel) unless specified. If a particular position feels great, spend a little more time in it. 1 - 3 Rounds 1. Childs Pose 2. Frog Stretch 3. Pigeon Stretch 4. Downdog 5. Forward Fold 6. Bodyweight Squat Hold (halfway)
B
Leg Press Machine
12, 10, 8, 6
C
Romanian Deadlift
3 x 8
D
Incline DB Bench Press
3 x 10
E1
Assisted Chin Up Machine
3 x 8
E2
Tricep Pushdown on Assisted Chin Up Machine
2 x MAX
