Ipswich Strength & Conditoning

General Fitness, Strength & Conditioning, Multi-sport, Bodybuilding
Coach
ISC Gym

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

ISC Squat Warm Up 1

1. Couch stretch x30 secs ES 2. Pigeon stretch x30 secs ES 3. Frog stretch x30 secs 4. Deep squat hold x30 secs 5. Squat to stand w/reach x6 6. Plate calf stretch x30 secs ES 7. Bird-dog x10 8. OVH PVP Pipe Squat x10

B

Back Squat (ISC)

3 x 15

C

DB/KB Split Squat (ISC)

3 x 12

D1

Elevated Hamstring Bridge (ISC)

3 x 15

D2

DB Deficit Single Leg Calf Raise (ISC)

3 x 12

E1

Plank (ISC)

3 x 0:30

E2

Pallof Hold (ISC)

3 x 0:30

Tuesday
Week 1 Day 3

Prep

A

ISC Bench Press Warm Up 1

1. Cat stretch x8 2. Thread the needle x5ES 3. Scorpion w/arm raise x5ES 4. Scapular press up x8 5. Banded shoulder external rotations x10ES 6. Banded abducted shoulder external rotations x10ES 7. Band pull apart x15 8. Press up x10 9. PVC pipe pass throughs x10

B

Bench Press (ISC)

3 x 20

C1

Seated DB/KB Shoulder Press (ISC)

3 x 10

C2

Single Arm DB Bent Over Row (ISC)

3 x 12

D1

Banded Reverse Fly (ISC)

3 x 15

D2

Prone Incline Bench Swimmers (ISC)

3 x 10

E

Machine Supported Knee Raises (ISC)

3 x 15

Thursday
Week 1 Day 5

Prep

A

ISC Deadlift Warm Up 1

Cat Cow x 15 Thread the Needle x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Bodyweight Sumo RDL x 10 Glute Bridge x 20 Squat to Stand x 12 Band Pull Apart x 12 Scap Wall Slides x 10 Half Kneeling Thoracic Rotation x 10 (Each Side) Wall Squat x 12

B1

Barbell Hip Thrust (ISC)

3 x 20

B2

KB Sumo RDL (ISC)

3 x 12

C

Barbell Calf Raise (ISC)

3 x 15

D

Barbell Shoulder Press (ISC)

3 x 10

E1

Plate Front Shoulder Raise (ISC)

3 x 10

E2

Banded Lat Pull Down (ISC)

3 x 12

E3

Banded Bicep Curl (ISC)

3 x 20

F

Side Plank (ISC)

3 x 0:30

ISC Hypertrophy 2.0