Happy Gains
1 sessions per week
Must use App app to view and log training
Program Training
A
Leg Extension
4 x 12
B
Box Squat
10, 10, 8, 8, 6
C
Hip Adductor Machine
3 x 12
D
Seated Hamstring Curl Machine
4 x 12
E1
Plate Overhead March
3 x 8
E2
Kneeling Side Plank Leg Lift
3 x 15
Conditioning
A
Running Warm Up 1
To start: ~2 - 4 Minutes Foam Rolling based on feel. After that, complete the following stretches for ~20 seconds each for 1 - 3 rounds. 1. Downdog Heel Taps 2. Pigeon Stretch 3. Lizard Stretch Lastly: All distances are ~5 - 10m 1. Alternating Toe Touches 2. Butt Kicks (properly, watch video) 3. A-March with Hands on Hips 4. A-Skips 5. Hands on Hips Triple A-Switch *Note that if you don't have access to turf or an area to complete this, let your Coach know.
B
Run Walk Method
@ 1:00
Prep
A
Athlete Performance Warm Up 1
Complete this circuit over the course of 5 - 10 minutes. Aiming for 1 - 3 Rounds through, based on feel. 1. Single Leg Glute Bridge x 15 ES 2. Kneeling Side Plank Leg Lift x 15 ES 3. Side Lying Adductor Raise x 15 ES 4. Plank Reach x 20s 5. Prone Y Hold x MAX (add 1 - 3kg per hand if possible). 6. Iso Lunge Calf Raise x 10 ES
B
Floating Trap Bar Deadlift
10, 10, 8, 8, 6
C
Smith Machine Step Up
3 x 8
D
Barbell Bench Press
12, 12, 10, 10, 8
E
Assisted Chin Up Machine
12, 10, 8, 8
Conditioning
A
Running Warm Up 1
To start: ~2 - 4 Minutes Foam Rolling based on feel. After that, complete the following stretches for ~20 seconds each for 1 - 3 rounds. 1. Downdog Heel Taps 2. Pigeon Stretch 3. Lizard Stretch Lastly: All distances are ~5 - 10m 1. Alternating Toe Touches 2. Butt Kicks (properly, watch video) 3. A-March with Hands on Hips 4. A-Skips 5. Hands on Hips Triple A-Switch *Note that if you don't have access to turf or an area to complete this, let your Coach know.
B
Run
1 x 20:00
A1
DB Bench Press
3 x 8
A2
Bench Bird Dog
3 x 8
B1
Sled Push
4 x 20
B2
Farmers carry
4 x 20
C
Prone Machine Hamstring Curl
4 x 12
D
Seated Cable Row
4 x 15
