Hall of Strength
1 sessions per week
Must use App app to view and log training
Program Training
A
Lat Pulldown
20, 15, 15, 15
B
Seated DB Shoulder Press
4 x 10
C
Back Squat
8, 6, 6, 6
D
Hamstring Curl on Slides
1 x 100
A1
Hip Thrust
4 x 8
A2
Bench Knee Tucks
B1
Side-Lying Leg Raise
3 x 50
B2
Straight Leg Hip-Ups
3 x 15
C1
Frog Pumps
3 x 50
C2
Bosu Ball Curnches
3 x 15
D
Airdyne
1 x 6:00
A
Cardio
1 x 30:00
A1
Iso-Hold, Alternating Lateral Raises
4 x 10
A2
Lateral Raise Circles
4 x 20
A3
DB Lateral Raise
4 x 10
B
Inverted Row
4 x 8
C
DB RDL
10, 8, 8, 8
A
1.5 Rep Bulgarian Split Squat
12, 14, 14, 14
B
Hip Thrust
3 x 35
C
Reverse Hyperextension
3 x 15
D
Flutter Kicks
3 x 0:30
E
Physioball Plank Arm Circles
3 x 20
F
TRX Mountain Climbers
3 x 0:30
A
Cardio
1 x 0:30
Doug Hall
Once a college athlete, over 20 years training & working with pro athletes, Hollywood celebrities. Chair holder on D1 Training Corporate Strength Panel where I assisted in developing all training protocol for every facility in the country.
