Daniel Hanson
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
UPPER MOBILITY ONE
prone T-Spine rotations 2x12 Side-lying thoracic Rotation 2x12 Side-lying around the world 2x12 Cat cows 2x12 Childs pose to sphinx pose 2x12 Childs pose lats stretch 2x12 corner chest stretch 2x20s
B
DB Bench Press
4 x 6
C
1-Arm DB Row
3 x 6
D
Machine Shoulder Press
4 x 8
E
Chest supported IYT
3 x 12
F
Push-Up
10, 5, MAX
A
poliquin step-ups
3 x 10
B1
Box Squat
4 x 6
B2
Goblet Squat
4 x 6
C
Smith machine RDLS
3 x 12
D
Leg Extension
4 x 12
E
Chinese plank
2 x 0:30
F
aerobic cardio
1 x 12:00
A
aerobic cardio
1 x 30:00
A
Pull-Up
3 x 6
B
Machine Chest Press
4 x 12
C
Smith machine rows
3 x 12
D
Dumbbell lateral raise
E
Seated Incline DB Curls
3 x 10
F
Tricep Pushdown
4 x 12
G
Plank
4 x 0:30
H
Cable pallof press
I
aerobic cardio
1 x 12:00
A
Lateral Lunge
3 x 8
B1
Leg Press
4 x 12
B2
calf raise on leg press
3 x 15
C
DB Reverse Lunge
3 x 6
D
seated hamstring curl
3 x 15
Conditioning
E
lower body mobility
1 lying leg swing 2x10 each leg laying on your back bend one knee, keep the other straight, and swing it straight up and down then keep the leg straight and go laterally 2 hip 90/90 knee extensions 2x6 while being in the 90/90 position try to raise your back knee and ankle off the ground 3 hip 90/90s 2x10 4 half kneeling hip flexor stretch 2x10 on each side while being in a half kneeling position push the knee that is up over your toe, if you feel this in your ankle move your front foot out a little more 5 half kneeling ankle stretch 2x10 bring that front foot back so we feel it all in the ankle 6 half kneeing hip opener 2x10 bring the foot that is up out to the side in line with your body and then shift the weight towards your toe you should feel this in your hips
