Vector Health and Performance
General Fitness, PowerliftingThe 40 Alpha Program is for people who are 40 and over, who want to look in the mirror again and be satisfied. You want to be able to keep up with your kids, your mates, your partner and be the leader, not the follower.
This program is for those who have not done structured or regular exercise for between 2-20 years. It starts slow, with a focus on moving better and enjoying the process rather than trying to work a miracle in 4 weeks.
We are here with you for the long-haul. To make you stronger, fittter, and to be the person who everyone wants to be around because your energy and persona is infectious.
This is 40 Alpha. Where you take back your youth.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
40Alpha Level 1 - Week 1-4 Movement Prep
Do the following: 1. Pole Squat - good for balance - and to focus on hip mobility. 8 to 12 reps 2. Inch Worm - Good for mobility and core stability - 5 - 8 reps 3. Single leg balance - the goal is a 30 second easy single leg stance each side. 4. Glute Bridge - Glutes are your powerhouse. This helps make them work before the session 10-15 reps. Then Dynamic mobility: 1. Leg Swing - hamstring and hip mobility 10 reps each side. 2. Arm swings - 10 reps each way.
B
Goblet Squat
2 x 10
C
Incline DB Bench Press
2 x 10
D
DB Step Up
2 x 6
E
Inverted Row
3 x 6
F1
Mcgill Bird Dog
2 x 5
F2
McGill side plank with OH DB Hold
2 x 15
Conditioning
G
40Alpha Level 1 - Week 1-4 Cooldown 1
Cool down after training: Foam Roller Quadriceps and Glutes: 2-5mins. * Stretching - focus on: 1. Quads 2 x 30s. 2. Pecs and Lats 2 x 30s.
A
Walk
1 x 20:00
Conditioning
A
40Alpha Level 1 - Week 1-4 Movement Prep
Do the following: 1. Pole Squat - good for balance - and to focus on hip mobility. 8 to 12 reps 2. Inch Worm - Good for mobility and core stability - 5 - 8 reps 3. Single leg balance - the goal is a 30 second easy single leg stance each side. 4. Glute Bridge - Glutes are your powerhouse. This helps make them work before the session 10-15 reps. Then Dynamic mobility: 1. Leg Swing - hamstring and hip mobility 10 reps each side. 2. Arm swings - 10 reps each way.
B
Seated DB Press
2 x 10
C
Close grip seated lat pull down
2 x 10
D
Horizontal Push -Incline Push up
2 x 6
E
Chest-Supported DB Row
3 x 10
F1
Crunch
2 x 8
F2
Glute Bridge
2 x 15
Conditioning
G
40Alpha Level 1 - Week 1-4 Cooldown 1
Cool down after training: Foam Roller Quadriceps and Glutes: 2-5mins. * Stretching - focus on: 1. Quads 2 x 30s. 2. Pecs and Lats 2 x 30s.
A
Walk
1 x 20:00
Conditioning
A
40Alpha Level 1 - Week 1-4 Movement Prep
Do the following: 1. Pole Squat - good for balance - and to focus on hip mobility. 8 to 12 reps 2. Inch Worm - Good for mobility and core stability - 5 - 8 reps 3. Single leg balance - the goal is a 30 second easy single leg stance each side. 4. Glute Bridge - Glutes are your powerhouse. This helps make them work before the session 10-15 reps. Then Dynamic mobility: 1. Leg Swing - hamstring and hip mobility 10 reps each side. 2. Arm swings - 10 reps each way.
B
Goblet Squat
2 x 10
C
Bench Press
2 x 10
D
Alternating Bodyweight Lunge
2 x 10
E
Seated Row
3 x 6
F1
Lying Leg Raise On Bench
2 x 6
F2
Shoulder Taps
2 x 6
Conditioning
G
40Alpha Level 1 - Week 1-4 Cooldown 1
Cool down after training: Foam Roller Quadriceps and Glutes: 2-5mins. * Stretching - focus on: 1. Quads 2 x 30s. 2. Pecs and Lats 2 x 30s.
A
Walk
1 x 20:00
Glenn Hansen
I have helped more than 5000 athletes and people in my life improve performance over 20 years. I have helped break more than 10 world records, win more than 25 national championships and medal or win more than 6 world championships in that time.