Haig2073503
For the fitness enthusiast who is looking to build strength and athleticism on short time.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Box Jump
3 x 3
A2
Lunge Jumps
3 x 3
B
Back Squat
5, 8, 8, 8 @ 7
C1
Goblet Squat
3 x 8 @ 7
C2
Hamstring Curl on Slides
3 x 8
A1
Clapping Push-Up
3 x 5
A2
Bodyweight Row
3 x 15
B1
Bench Press
5, 10, 10, 10
B2
1-Arm DB Row
4 x 7 @ 8
C1
DB Overhead Tricep Extension
3 x 15 @ 8
C2
Hammer Curl
3 x 15 @ 8
A
3 Mile Run
1 x 3 @ 7
Circuit
B
Finish by walking a quarter of a mile. Once cool down walk is finished, use a foam roller to roll out your quads, glutes, calves, hamstrings and hips. After foam rolling, stretch each of the following for one minute: quads, hamstrings, hip flexors, glutes.
A1
Pogo Jump
4 x 7
A2
Single Leg Touchdown Squat
4 x 5
B1
Barbell Quarter Squat Jump
4 x 5
B2
1-Leg Step-Up Jump
4 x 3
C1
Broad Jump
4 x 3
C2
Single Leg RDL
Theo Haig
Professional MMA fighter and strength and conditioning coach from Campbell, CA
