Streamline Performance Physical Therapy

Triathlon
Coach
Nick Hadinger

2 days foundational strength

1 day of mobility

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Sunday
Workout 1

A1

World's Greatest Stretch- Streamline

1 x 5

A2

Heel Digs

1 x 8

A3

Lunge with rotation

1 x 5

A4

Bear Position Shoulder Taps

1 x 15

B1

Slider Lunge Matrix

3 x 5 @ 5, 8, 8

B2

Split Stance Single Arm Cable Row

3 x 8 @ 7, 8, 8

B3

Side Plank with Horizontal Abduction

3 x 10 @ 5 lb

C1

Single Leg Elevated Bridge

3 x 6 @ 3

C2

Banded Chop

3 x 15 @ 7

C3

DB Weighted Toe Walks

3 x 15 @ 9

C4

Body Saw - Sliders

3 x 45

Wednesday
Workout 2

A1

World's Greatest Stretch- Streamline

1 x 5

A2

Adductor Hinge Mobility

1 x 8

A3

Lunge with rotation

1 x 5

A4

Bear to Side Sit

1 x 8

B1

Kickstand RDL

3 x 6 @ 6, 8, 8

B2

Alternating DB Bench Press on Ball

3 x 8 @ 7, 8, 8

B3

Split Squat Pallof Hold

3 x 5 @ 5 lb

C1

Bear Crawl

3 x 10

C2

Quadruped Hip Extension with Band

3 x 15 @ 8

C3

Copenhagen Plank - Knee Level

3 x 5 @ 10

C4

Prone YTW

3 x 10

Friday
Workout 3- Mobility

A1

CT Junction Mobility on Foam Roll

1 x 15

A2

Sunrise Stretch on Wall

1 x 8

B1

Hip Airplane

2 x 8

B2

Couch Stretch + Rotation

2 x 45

C1

Adductor Hinge

2 x 10 @ 6

C2

Shin Box Switch

2 x 8

C3

Glute Release

1 x 2:00

6 Week Triathlete Off Season Strength