Team Reach Training
Bodybuilding6 sessions per week
Must use App app to view and log training
Program Training
Full Body Prep
A
2 Rounds for Completion: Banded Monster Walk x10m both directions Lateral Monster Walk x10m both directions Plank Knee to Elbow x15/side Air Squat x10 2 Rounds for Completion: Banded Tricep Pushdowns x10 Banded Hammer Curls x10 Banded Rows x10 Push-Ups x5
B1
Standing Cable Wood Choppers
3 x 20
B2
Plank
3 x 0:45
C
Hack Squat
15, 12, 10
D1
Foot Elevated Single Leg Glute Bridge
3 x 12
D2
DB Bench Press
3 x 12
E1
Double KB Romanian Deadlift
3 x 12
E2
1-Arm KB Row
3 x 12
F
Lat Pulldown
15, 12, 10
G1
Single Arm Cable Chest Fly
2 x 12
G2
Leaning Cable Lateral Raise
2 x 12
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Stairmaster
1 x 20:00
B1
Lying Leg Raise On Bench
2 x 20
B2
Half Kneeling Pallof Hold
2 x 0:20
C1
Seated Hip Abduction Machine
3 x 15
C2
Seated Hip Adduction Machine
3 x 15
D1
Alternating Supinated DB Curl
3 x 20
D2
Alternating DB Tricep Kickbacks
3 x 20
E
Donkey Calf Machine
3 x 20
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
2 Rounds for Completion: Banded Fire Hydrants x10/side Bird Dogs x5/side Bodyweight Bulgarian Split Squats x5/side 2 Rounds for Completion: Barbell Push-Ups x10 Inverted Rows x10 Banded Pull Throughs x10 w/1sec pause *On the barbell push-ups and inverted row, set the barbell about waist height.
B1
Hyperextension
3 x 20
B2
Russian Twist
3 x 40
C
Hammer Strength Chest Press
15, 12, 10
D
Neutral Grip Hammer Row
15, 12, 10
E
Leg Extension
3 x 15
F
Lying Leg Curl
3 x 15
G1
Half Kneeling Single Arm Underhand High Pull
3 x 12
G2
Half Kneeling Single Arm Arnold Press
3 x 12
H
Single Leg Press
2 x 20
I
Hip Thrust Machine
2 x 20
Recovery
J
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Treadmill Work
1 x 5:00
B1
KB Side Bends
2 x 15
B2
Plank Knee to Elbow
2 x 30
C
Sled Push w/Bent Arms
4 x 50
D
Backward Sled Drag
4 x 50
E
Alternating DB Hammer Curl
30, 24, 20
F
Split Stance Overhead Tricep Extension
15, 12, 10
G
Machine Seated Calf Raise
3 x 20
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
2 Rounds for Completion: Banded Pull Throughs x10 Banded Donkey Kicks x10/side Dead Bug x5/side Air Squat x10/side 2 Rounds for Completion: Push-Ups x10 Pull-Ups x10 Plank x20sec
B1
Reverse Hypers
3 x 12
B2
Bicycle Sit-Ups
3 x 20
C
Single Leg Cable Glute Kickback
3 x 15
D
Hex Bar Deadlift
15, 12, 10
E1
DB Lawnmower Row
3 x 12
E2
Alternating DB Incline Bench Press
3 x 24
F
Wide Grip Lat Pulldown
3 x 15
G1
Narrow Stance DB Tempo Goblet Front Squat with Heels Elevated
2 x 10
G2
Cable Reverse Fly
2 x 20
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Rowing
1 x 10:00
B1
Plank KB Pull Through
2 x 30
B2
MB Dead Bug
2 x 20
C
KB Farmer's Carry
3 x 100
D
Kneeling Glute Kickback Machine
3 x 15
E
Seated DB Lateral Raise
3 x 20
F1
Close Grip EZ Bar Curl
15, 12, 10
F2
Skull Crushers
15, 12, 10
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
