a13 - athEL1T3 Performance
Functional Fitness, General Fitness, Strength & Conditioning, Field Sports1 sessions per week
Must use App app to view and log training
Program Training
A1
Inchworm Push-Up
1 x 10
A2
Hammy Walkouts
1 x 8
A3
Band Clamshell
1 x 8
A4
Duck Walk
1 x 2 @ 10
A5
Banded March (Hip Flex.)
1 x 16
A6
Banded External RC
1 x 10
A7
Banded Internal RC
1 x 10
A8
Half Kneel Wall Thoracic Rotation
1 x 10
B1
TrapBar Triple Extension
3 x 4
B2
Triple Broad Jump
3 x 1
C1
BB SplitStance Middle Rack Squat
3 x 5
C2
Toe Touches
3 x 0:40
D1
Weighted Chin Ups
3 x 8
D2
Bicycle Crunches
3 x 0:30
E1
DB Bulgarian Split Squat
3 x 8
E2
DB Renegade Row
3 x 12
A1
Hammy Walkouts
1 x 8
A2
Duck Walk
1 x 2 @ 10
A3
Banded March (Hip Flex.)
1 x 16
A4
Banded External RC
1 x 10
A5
Banded Internal RC
1 x 10
A6
Band Clamshell
1 x 8
A7
Half Kneel Wall Thoracic Rotation
1 x 10
A8
Inchworm Push-Up
1 x 10
B1
Drop to box jump
2 x 4
B2
Resband Assisted Pogos
2 x 6
C1
Barbell Hip Thrust
3 x 8
C2
Hanging Knee Raise
3 x 12
D1
Barbell Bench Press
8, 6, 8
D2
Bench Leg Raises
3 x 12
E
Isometric Calf Switches
3 x 8 @ 3
A1
Hip circles
1 x 8
A2
Hammy Kicks
1 x 12
A3
Tempo Pushup
1 x 10
A4
T-Spine Rotation
1 x 10
A5
Assault Bike
1 x 3:00 @ 4
A6
Banded March (Hip Flex.)
1 x 16
A7
Pogo hops - Single Leg
1 x 2 @ 10
B1
Alternating MB Side Toss
3 x 3
B2
SL Lateral hop to SL box jump
3 x 3
C1
Cossack Squat
3 x 5
C2
Cable Woodchop High2Low
3 x 8
D1
Half-Kneeling DB Shoulder Press
3 x 10
D2
DB Tripod Row
3 x 10
E
Copenhagen (reps)
3 x 8
A1
Half Kneel Wall Thoracic Rotation
1 x 10
A2
Inchworm Push-Up
1 x 10
A3
Hammy Walkouts
1 x 8
A4
Band Clamshell
1 x 8
A5
Duck Walk
1 x 2 @ 10
A6
Banded March (Hip Flex.)
1 x 16
A7
Banded External RC
1 x 10
A8
Banded Internal RC
1 x 10
B
Angled Pogo Jump
2 x 14
C1
DB Squat Jump
2 x 4
C2
Depth to Box Jump
2 x 4
D
Smith Machine Bar Throw
3 x 4
E
Smith Machine Iso Calf raise Hold
2 x 4 @ 3
F1
Explosive SL Step Up
2 x 4
F2
Overhead Lateral MedBall Slam
2 x 3
