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
Dumbbell Thrusters
3 x 10
C
Landmine Squats & Press
3 x 10
D
Push Ups
3 x 10
E
Pulse Lunge Walk
3 x 10
F
Single Arm Cable Rows
3 x 10
G
Hamstring Curls
3 x 15
H
Tricep Pushdown
3 x 15
I
Dumbbell Calf Raises
2 x 25
J
Side Plank
3 x 30
Stretches
K
Hold for 30 seconds each stretch -Cobra stretch pose -Pigeon Pose -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge
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
Dumbbell Thrusters
3 x 10
C
Landmine Squats & Press
3 x 10
D
Push Ups
3 x 10
E
Pulse Lunge Walk
3 x 10
F
Single Arm Cable Rows
3 x 10
G
Hamstring Curls
3 x 15
H
Tricep Pushdown
3 x 15
I
Dumbbell Calf Raises
2 x 25
J
Side Plank
3 x 30
Stretches
K
Hold for 30 seconds each stretch -Cobra stretch pose -Pigeon Pose -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge
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
Dumbbell Thrusters
3 x 10
C
Landmine Squats & Press
3 x 10
D
Push Ups
3 x 10
E
Pulse Lunge Walk
3 x 10
F
Single Arm Cable Rows
3 x 10
G
Hamstring Curls
3 x 15
H
Tricep Pushdown
3 x 15
I
Dumbbell Calf Raises
2 x 25
J
Side Plank
3 x 30
Stretches
K
Hold for 30 seconds each stretch -Cobra stretch pose -Pigeon Pose -Child pose -Butterfly stretch -Bird dog pose -Hip Flexor lunge
