Grind Hard City Fitness LLC
Weightlifting, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A
Stairs
1 x 10:00 @ 1
B
Dynamic Stretch
1 x 15
C1
Sit-up
2 x 20
C2
MB Side Throw
2 x 10
C3
Plank
2 x 1:00
C4
Core Series for All Ages (Ab Circuit)
2 x 15
D1
Sumo Deadlift
10, 8, 6, 6 @ 135, 155, 185, 205 lb
D2
Single Leg RDL
4 x 5 @ 30 lb
E1
DB Snatch
3 x 7 @ 35, 40, 45 lb
E2
Burpee
12, 10, 8
F1
Prone Machine Hamstring Curl
12, 10, 10, 6 @ 70, 85, 90, 110 lb
F2
DB Bicep Curls
3 x 10 @ 25, 30, 35 lb
F3
Mountain Climber
3 x 0:40 @ 1
G
Static Stretch
A
Combat Abs
B
Dynamic Stretch
2 x 20
C1
Plank to Push-Up
3 x 0:30
C2
Side Plank
3 x 0:40
C3
Battle Rope Alternating Waves
3 x 40
C4
Push Ups
3 x 10
D
Stairs
1 x 15:00
A1
Bicycle Sit-Ups
3 x 0:40
A2
Side Plank
3 x 0:40
A3
Plank
3 x 1:00
A4
Oblique Side Crunch
3 x 20
B1
DB Chest Fly
4 x 12
B2
DB Row
4 x 10
B3
Push Ups
4 x 10
C1
Seated Row
4 x 10 @ 80, 95, 110, 120 lb
C2
Tricep Pushdown
4 x 10
D1
1-Arm DB Row
3 x 15
D2
Burpee
3 x 10
E
Stairs
1 x 0:20
A
Combat Abs
B
Dynamic Stretch
2 x 20
C1
Plank to Push-Up
3 x 0:30
C2
Side Plank
3 x 0:40
C3
Battle Rope Alternating Waves
3 x 40
C4
Push Ups
3 x 10
D
Stairs
1 x 15:00
A
Stairs
1 x 10:00
B
Dynamic Stretch
1 x 1
C1
Mountain Climber
2 x 0:40
C2
Bicycle Sit-Ups
2 x 0:40
C3
Plank to Push-Up
2 x 0:45
D1
Leg Press
12, 8, 8, 6, 4
D2
Single Leg RDL
5 x 5
D3
Jumping Jacks Solo Hold Ball Overhead
5 x 20 @ 14 lb
E1
Lateral Lunge
3 x 8
E2
Reverse Lunges
3 x 8
F
Leg Extension
4 x 10
