KDARR Performance
Coach
Kyle Harris
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Craft Transformation Week 1 Day
A
Back Squat
5, 3, 1, MAX, MAX
B1
Romanian Deadlift
4 x 10
B2
Lat Pulldown
4 x 12
C
Step-Ups
3 x 10
Sunday
Conditioning
A
Airdyne
10 x 1:00
Monday
Craft Transformation Week 1 Day 2
A
Bench Press
B
Bent Over Row
5 x 10
C
Push-Up
4 x MAX
D
Seated DB Shoulder Press
3 x 12
E
Alternating DB Hammer Curl
4 x 25
Tuesday
Week 1 Day 3
A
Romanian Deadlift
5, 3, 1, MAX, MAX
B
Bulgarian Split Squat
5 x 5
C1
Hip Thrust
3 x 10
C2
Hex Bar Deadlift
3 x 10
C3
Goblet Squat
3 x 20
Tuesday
Conditioning
A
Airdyne
10 x 0:10
Wednesday
Week 1 Day 4
A1
DB Push Press
3 x 8
A2
Med Ball Vertical Throw
3 x 5
B
Shoulder Press
6 x 8
C
Chin-Up
3 x MAX
D1
Dips
3 x MAX
D2
Lat Pulldown
3 x 12
D3
EZ Bar Curl
3 x 12
Thursday
Week 1 Day 5
A1
Lactate Squat Jumps
A2
Deep ISO Squat Hold
3 x 45
B
Walking Lunges
3 x 20
C1
DB Bench Press
5 x 10
C2
DB Pullover
5 x 10
Thursday
Conditioning
A
Airdyne
10 x 2:00
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