Parker Gregory Fitness

Strength & Conditioning, Triathlon, Endurance, Women's Training, Multi-sport
Coach
Parker Gregory

This is a 12week program designed to increase overall strength and build endurance. It is suitable for all levels of fitness. 

Basic Layout of the program is as follows:

Weight Training 3x/week: Each day will be a FULL BODY workout to maximize strength and performance. 

Running* 3x/week: This builds cardiovascular strength for better overall endurance. 

Rest 1 day/week

*Can choose alternative cardio (elliptical, stair climber, walking, etc.)

There are an additional 2 weeks to the program which are your Testing Phases. It is essential that we collect this data in order to get a starting point, track your progress, and see  you reach your GOALS! Testing Phases are weeks 1 and 14. 

Week 2-13: Based on the data from the initial Testing Phase, you will see that each session will give you the weight needed for the lifts. This weight will be based on a percentage of your 1Rep Max and each fowling week the percentage will increase. This is called *PROGRESSIVE OVERLOAD*.

Please note- This program can be done with dumbbells if a barbell is not available to you.

Don't overthink and don't over complicate your workouts when strength and cardio is the goal.
Get out there and crush it! Do Work!

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Benefits of Strength and Cardio
I could give you the standard, "get leaner", "look better", "get stronger", "burns calories", etc. These are all true and great reasons to exercise. What are the benefits I want to highlight? Lower Risk of Injury Improves Heart Health Improves Brain Health Stronger Bones, Ligaments, Tendons Building Self-esteem Boost your mood
Features
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Programming 6 days per week
Daily Strength and Cardio that’s accessible and challenging for athletes of any level or background.
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What is being delivered?
NO more PDFs. This app will layout your session, video demonstrations, and the ability to log your data to track your progress.
Equipment
Recommended
Barbell for   Squats // Deadlifts // Bench Press // Bent Over Row // Standing Overhead Press DumbbellStreichung rope/belt Resistance Bands Running shoes
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Sample Week
Week 1 of 14-week program
Sunday
Physical Fitness Test #1

Conditioning

A

Warmup PG1

2x 10 reps/exercise

B

1-mile Run

C

Rest

1 x 5:00

D

Air Squat

1 x MAX @ 2:00

E

Rest

1 x 2:00

F

Push-Up

1 x MAX @ 2:00

G

Rest

H

Assisted pull up with band and upper back activation

1 x MAX @ 2:00

I

Rest

1 x 2:00

J

Plank

1 x 0:00

Conditioning

K

Stretch Routine 1

Kneeling hip flexor stretch 2min R/L Thread the needle 20reps R/L Down dog to Cobra 20reps 5sec hold each pose Pretzel stretch 3min R/L

Monday
Choice of Cardio and stretching

Circuit

A

Easy cardio of choice. RPE 3-4/10 30minutes minimum

B

Kneeling Hip Flexor Stretch

1 x 3:00

C

Hamstring Rope Stretch

1 x 2:00

D

Cobra Pose

1 x 7

Tuesday
Lift Test A: Deadlift, Bench, Bent Over Row

Circuit

A

Warmup: 3x Assault bike 60sec Walking lunges 12 Hand Release Pushup 8 Pullup 6

B

Deadlift

5, 3, 2, 1, 1, 1

C

Bench Press

5, 3, 1, 1, 1

D

Bent Over Row

5, 3, 1, 1, 1

Conditioning

E

Shoulder Mobility: delt flys and scap rows

Shoulder Mobility with Resistance Bands -Banded Rear Delt Fly 8R/8L -Scap Rows 12R/12L Protract your scap as far as possible keeping your elbow locked. Contract your scap as far as possible keeping your elbow locked. -Elevated External Rotation 12R/12L

F

Kneeling Hip Flexor Stretch

1 x 2:00

G

Pigeon Stretch

1 x 2:00

H

Pretzel stretch

1 x 2:00

Wednesday
Choice of Cardio and stretching

Circuit

A

Easy cardio of choice. RPE 3-4/10 30minutes minimum

B

Kneeling Hip Flexor Stretch

1 x 3:00

C

Hamstring Rope Stretch

1 x 2:00

D

Cobra Pose

1 x 7

Thursday
Lift Test B: Squat, Shoulder Press, Leg Press

Circuit

A

Warmup: 3x Assault bike 60sec Walking lunges 12 Hand Release Pushup 8 Pullup 6

B

Back Squat

5, 3, 2, 1, 1, 1

C

Shoulder Press

5, 3, 1, 1, 1

D

Deadlift

5, 3, 1, 1, 1

Conditioning

E

Shoulder Mobility: delt flys and scap rows

Shoulder Mobility with Resistance Bands -Banded Rear Delt Fly 8R/8L -Scap Rows 12R/12L Protract your scap as far as possible keeping your elbow locked. Contract your scap as far as possible keeping your elbow locked. -Elevated External Rotation 12R/12L

F

Kneeling Hip Flexor Stretch

1 x 2:00

G

Pigeon Stretch

1 x 2:00

H

Pretzel stretch

1 x 2:00

Friday
Choice of Cardio and stretching

Circuit

A

Easy cardio of choice. RPE 3-4/10 30minutes minimum

B

Kneeling Hip Flexor Stretch

1 x 3:00

C

Hamstring Rope Stretch

1 x 2:00

D

Cobra Pose

1 x 7

12weeks to Get Strong and Go Long!