Happy Gains
1 sessions per week
Must use App app to view and log training
Program Training
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
Deadlift
5 x 4 @ 65 %
C
Seated Machine Row
10, 10, 8, 8
D
Neutral Grip Cable Lat Pulldown
3 x 12
E
Seated Hamstring Curl Machine
3 x 12
F1
DB Bicep Curls
1 x 100
F2
Copenhagen Plank (Knee)
2 x 30
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
Bench Press
10, 10, 8, 8, 6, 6 @ 60, 60, 65, 65, 70, 70 %
C
Cable Chest Fly
3 x MAX
D
Snatch Strict Press
3 x 12
E
Cable Tricep Extension
15, 12, 10, 10
F1
Weighted Plank
2 x 45 @ 44.09 kg
F2
Wall Handstand Hold
2 x 0:30
Conditioning
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
Box Squat
10, 10, 8, 8, 6, 6 @ 65, 65, 70, 70, 75, 75 %
C
Single Leg Extension
15, 12, MAX
D
Hip Abduction Machine
3 x 12
E
Standing Hamstring Curl Machine
10, 10, 8, 8
F
Machine Seated Calf Raises
3 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
Pause Bench Press
10, 10, 8, 8, 6 @ 60, 60, 65, 65, 70 %
C
Assisted Dip Machine
3 x 8
D
Overhead Cable Tricep Extension
2 x 15
E
Seated Cable Row
4 x 8
F
Preacher Bicep Curls
2 x 15
A1
Stool Touchdown
3 x 6
A2
Box Jump
3 x 3
B
Back Squat
10, 10, 8, 8, 6 @ 60, 60, 65, 65, 70 %
C
Iso Lateral Leg Press
3 x 8
D1
Single Leg Wall Sit
3 x 30
D2
KB Farmer's Walk
3 x 30
