a13 - athEL1T3 Performance
Field Sports, Strength & Conditioning, General Fitness, Functional Fitness1 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
1 x 4:00 @ 5
A2
Half Kneel Wall Thoracic Rotation
1 x 10
A3
Banded X Walks
1 x 2 @ 10
A4
Inchworm
1 x 8
B1
Medicine Ball Slam
2 x 5
B2
Counter Movement Jump
2 x 4
C1
DB Goblet Squat
10, 8, 8
C2
DeadBug
3 x 40
D1
DB Bench Press
10, 8, 8
D2
Eccentric Chin Up
3 x 8
E1
Split Squat
3 x 10
E2
Sit Up - Weighted
3 x 10 @ 11.02 kg
E3
DB Curl and Press
3 x 15
F
Assault Bike
1 x 6:00
A1
Assault Bike
1 x 4:00 @ 5
A2
Inchworm
1 x 8
A3
Half Kneel Wall Thoracic Rotation
1 x 10
A4
Banded X Walks
1 x 2 @ 10
B1
Pogo Jump
3 x 10
B2
Broad Jump
2 x 4
C1
KB Deadlift
10, 8, 8
C2
DB Plank Pull Through
3 x 40 @ 13.23 kg
D1
DB Shoulder Press
10, 8, 8
D2
TRX Row
3 x 12
E1
Glute Bridge 2up 1down
3 x 10
E2
Landmine Rotation
3 x 10
E3
Tricep Pushdown
3 x 15
F
Treadmill Work
1 x 6:00
A1
Inchworm
1 x 8
A2
Banded X Walks
1 x 2 @ 10
A3
Half Kneel Wall Thoracic Rotation
1 x 10
A4
Assault Bike
1 x 4:00 @ 5
B1
MedBall Lateral Scoop Toss
3 x 5
B2
Lateral Hop + stick
2 x 4
C1
Lateral Landmine Lunge
8, 6, 6
C2
Paloff Press with Rotation
3 x 8
D1
Inverted Row - Underhand
3 x 12
D2
Bench/Box Dips
3 x 12
E1
Side Plank on Elbows
3 x 30
E2
EZ Bar Bicep Curl
3 x 15
E3
Isometric calf raise hold
3 x 10 @ 3
F
Rowing
1 x 6:00
