Lightning Party Fitness & Endurance
Functional FitnessThis 8 week program is to get you out of your comfort zone and to create a different stimulus.
Its a smart move to mix up your training. This will help you mentally take a break from the same routine you have probably been on for years. Mix Shit Up! Get your muscles to perform differently to create new measures of strength and increase function and stability.
5x session per week to absolutely crush.
You can crush this 8week program multiple times through out the year.
Recommended that after the 8week program is to take an easy week of exercise to de-load and allow the body to take on the adaptations through active recovery.
Features
5 sessions per week
Must use App app to view and log training
Program Training
A
Squat Jump-BW
6 x 3
B
6 Inch Hold
2 x 30
C
Deadlift Sumo
4 x 5
D
Aquaman Holds
2 x 30
E
Push Up Crocodile
3 x 10
F
Crunch
2 x 25
G
Rear Foot Elevated Split Squat
3 x 30
H
Bicycle Crunch
2 x 25
I
Pull Up
3 x 30
J
Partner-Resisted Leg Curl
3 x 30
K
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Burpee
2 x MAX @ 60
C2
Squat Jumps
2 x 10
C3
Tuck Jumps
2 x 10
C4
Split Squat Jumps
2 x 10
D
Sprint
1 x 6 @ 15
E
5 Cone-Tri Shuffle
1 x 2
F
5 Cone - 360
1 x 2
G
300's
1 x 3
A
Air Squat
3, 3, 3, 3, 3, MAX
B
Dead Bug
2 x 12
C
DB Military Press
4 x 10
D
Back Extension w/ ball
2 x 12
E
Split Squat Jumps
3 x 10
F
Jack Knife
2 x 12
G
Lunges (Walking)
3 x 30
H
Crunch Oblique
2 x 25
I
Pullover
3 x 30
J
Hip Thrust - Bodyweight
3 x 30
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Broad Jump
2 x 10
C2
Lateral Hurdle Jump
2 x 10
C3
Alternate Bounding for Height
2 x 10
C4
Speed Skaters
2 x 10
D
Sprint
1 x 6 @ 20
E
4-Corner
1 x 2
F
5 Cone - Attack & Retreat
1 x 2
G
100yd Sprint Ladder
1 x 1
A
Push Up
3, 3, 3, 3, 3, MAX
B
Flutter Kicks
2 x 30
C
Broad Jump
4 x 5
D
Scorpion
2 x 12
E
Step-Ups
3 x 10
F
Knees To Chest
2 x 25
G
Lateral Lunge
3 x 30
H
Heel Taps
2 x 12
I
Bent Over Row
3 x 30
J
Good Morning
3 x 30
