a13 - athEL1T3 Performance
4 sessions per week
Must use App app to view and log training
Program Training
A1
Plyometric Push-ups
3 x 5
A2
Angled Pogo Jump
3 x 20
B1
Banded Squat
3 x 12
B2
Overhead Band Pull Apart
3 x 12
C1
ResBand Prone Hammy Curl
3 x 8
C2
Dead Bug
3 x 20
D1
ResBand Bicep Curls
3 x 15
D2
SL Calf Raise
3 x 10
D3
Sit-up
3 x 15
A1
Band X Walks
3 x 10
A2
Counter Movement Jump
3 x 5
B1
ResBand Prone Hammy Curl
3 x 12
B2
ResBand Paloff Press
3 x 6
C1
Wall Sit
3 x 0:30
C2
Banded Tricep Pushdown
3 x 15
D1
Band Clamshell
3 x 10
D2
Sit-up
3 x 15
D3
ResBand Back Row
3 x 10
A
Squat Jump
3 x 5
B1
ResBand Deadlift
3 x 10
B2
Russian Twist
3 x 30
C1
ResBand Split Squat
3 x 8
C2
ResBand Back Row
3 x 10
D1
ResBand Bicep Curls
3 x 15
D2
SL Calf Raise
3 x 10
D3
Lateral Lunge
3 x 10
A
SL Hop to Lateral Bound
3 x 4
B1
Home Step Up
3 x 10
B2
ResBand Paloff Press
3 x 6
C1
ResBand Push Ups
3 x 10
C2
ResBand Seated Leg Extension
3 x 12
D1
Band Clamshell
3 x 10
D2
Hollow Hold
3 x 0:40
