GTC HQ- Good Things Coming
4x sessions/ week
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
BW Split Squat
1 x 10
A2
DL Hamstring bridge
1 x 10
A3
Banded Pull Aparts
1 x 20
A4
Monster Walks
1 x 20
A5
SA Banded row (kneeling)
1 x 15
B1
Goblet Squat
3 x 10
B2
Side plank Clams (banded)
3 x 15
C1
Band Assisted Pull Up
3 x 6
C2
Push-Up
3 x 8
D1
DB Walking Lunge
3 x 20
D2
Heel Touches
3 x 20
D3
Shoulder Taps
3 x 20
A
Sled Push
3 x 50
B1
SkiErg
1 x 250
B2
DB Renegade Row
3 x 10
B3
Leg Raise
3 x 12
C1
Rowing
3 x 250
C2
Medicine Ball Slam
3 x 15
C3
Med Ball Sit Up
3 x 12
D1
Treadmill Run
3 x 250
D2
DB Split Squat
3 x 8
D3
DB Side plank fly
3 x 10
A1
Monster Walks
1 x 20
A2
BW Split Squat
1 x 10
A3
DL Hamstring bridge
1 x 10
B
Leg Press
3 x 8
C
Barbell Hip Thrust
3 x 10
D1
DB Reverse Lunge
D2
Side plank Clams (banded)
3 x 15
E1
SL leg extension
3 x 12
E2
SL Seated Hamstring curl
3 x 12
A1
Shoulder Taps
1 x 20
A2
SA Banded row (kneeling)
A3
Banded arm circle
A4
Banded Pull Aparts
1 x 20
B
Lat Pulldown
3 x 8
C
Seated Row
4 x 8
D
Barbell Bench Press
4 x 6
E1
DB Lateral Raise
3 x 10
E2
Rear Delt Flyes
3 x 10
E3
Skull Crushers
3 x 10
E4
Seated Hammer Curl
3 x 10
