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
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 Internal RC
1 x 10
A7
Banded External RC
1 x 10
A8
Banded March (Hip Flex.)
1 x 16
B1
MedBall Squat to Vertical Throw
2 x 4
B2
Box Jump
2 x 4
C1
Barbell Back Squat
3 x 8
C2
Flutter Kicks
3 x 0:40
D1
ResBand Chin up
3 x 10
D2
DB Overhead Sit Up
3 x 12
E1
EZ Bar Bicep Curl
3 x 15
E2
Lateral Landmine Lunge
3 x 6
A1
Duck Walk
1 x 2 @ 10
A2
Banded March (Hip Flex.)
1 x 16
A3
Banded External RC
1 x 10
A4
Banded Internal RC
1 x 10
A5
Hammy Walkouts
1 x 8
A6
Inchworm Push-Up
1 x 10
A7
Half Kneel Wall Thoracic Rotation
1 x 10
A8
Band Clamshell
1 x 8
B1
Lateral Bounds to Stabilize
2 x 10
B2
drop to broad jump
2 x 4
C1
Trap Bar Deadlift
3 x 8
C2
Plate Side bends
3 x 10
D1
Incline DB Bench Press
3 x 10
D2
DB Russian Twist
3 x 30
E
Smith Machine Calf Raise
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
B1
Lateral bound to Rotational MB throw
3 x 3
B2
Lateral Bound to Box Jump
3 x 3
C1
Lateral Landmine Lunge
3 x 6
C2
Paloff Press with Rotation
3 x 8
D1
DB Shoulder Press
3 x 10
D2
DB Tripod Row
3 x 8
E
Adductor Plate Slides
3 x 5 @ 22.05 kg
A1
Duck Walk
1 x 2 @ 10
A2
Band Clamshell
1 x 8
A3
Hammy Walkouts
1 x 8
A4
Inchworm Push-Up
1 x 10
A5
Half Kneel Wall Thoracic Rotation
1 x 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 5
E
Smith Machine Iso Calf raise Hold
2 x 4 @ 3
F1
Explosive Landmine Lateral Lunge
2 x 4
F2
MedBall Lateral Scoop Toss
2 x 3
