Heavenz Gratius
1 sessions per week
Must use App app to view and log training
Program Training
Mobility Routine
A
Each exercise 1 set of 15 reps/30sec hold Shoulder dislocations x 15 Reps Shoulder activations (with resistance bands) x 30 Sec Hold Squat rotations x 15 Reps Cat & cow pose x 15 Reps IT band stretch x 30 Sec Hold 90/90 rotations x 15 Reps Fire hydrants x 15 Reps Bulgarian Stretch x 30 Sec Hold Cobra pose & child pose x 30 Sec Hold Duck walk x 15 Reps
B
Back Squat
3 x 15
C
Cable Chest Press
3 x 15
D
Step up + Reverse lunge
3 x 10
E
Barbell Rows
3 x 15
F
Kettlebell Swings
3 x 15
G
Face Pull
3 x 15
H
Russian Twists
2 x 30
I
Dead Bugs
@ 45
Stretches
J
Hold for 30 seconds each stretch -Cobra stretch pose -Glute bridge hold -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge -Pigeon Pose -Butterfly stretch
Mobility Routine
A
Each exercise 1 set of 15 reps/30sec hold Shoulder dislocations x 15 Reps Shoulder activations (with resistance bands) x 30 Sec Hold Squat rotations x 15 Reps Cat & cow pose x 15 Reps IT band stretch x 30 Sec Hold 90/90 rotations x 15 Reps Fire hydrants x 15 Reps Bulgarian Stretch x 30 Sec Hold Cobra pose & child pose x 30 Sec Hold Duck walk x 15 Reps
B
Back Squat
3 x 15
C
Cable Chest Press
3 x 15
D
Step up + Reverse lunge
3 x 10
E
Barbell Rows
3 x 15
F
Kettlebell Swings
3 x 15
G
Face Pull
3 x 15
H
Russian Twists
2 x 30
I
Dead Bugs
@ 45
Stretches
J
Hold for 30 seconds each stretch -Cobra stretch pose -Glute bridge hold -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge -Pigeon Pose -Butterfly stretch
Mobility Routine
A
Each exercise 1 set of 15 reps/30sec hold Shoulder dislocations x 15 Reps Shoulder activations (with resistance bands) x 30 Sec Hold Squat rotations x 15 Reps Cat & cow pose x 15 Reps IT band stretch x 30 Sec Hold 90/90 rotations x 15 Reps Fire hydrants x 15 Reps Bulgarian Stretch x 30 Sec Hold Cobra pose & child pose x 30 Sec Hold Duck walk x 15 Reps
B
Back Squat
3 x 15
C
Cable Chest Press
3 x 15
D
Step up + Reverse lunge
3 x 10
E
Barbell Rows
3 x 15
F
Kettlebell Swings
3 x 15
G
Face Pull
3 x 15
H
Russian Twists
2 x 30
I
Dead Bugs
@ 45
Stretches
J
Hold for 30 seconds each stretch -Cobra stretch pose -Glute bridge hold -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge -Pigeon Pose -Butterfly stretch
