Performance Lab of California
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
5 x 5 @ 4, 5, 7, 7, 8
B1
Incline Close Grip DB Bench Press
3 x 10 @ 7
B2
Incline DB Flyes
3 x 10 @ 7
C
Single Arm Glute Bridge Dumbbell Bench Press
3 x 10 @ 7
D
DB 1-Arm Push Press
3 x 10 @ 7
E
Sumo Deadlift High Pull
3 x 8 @ 7
A
Incline Plyo Push Up
2 x 10
B
Couch Stretch (Hip Flexors)
2 x 30
C
Quick Med Ball Toss
8 x 1:00
D
Tricep Decel
3 x 10
A1
DB Rear Foot Elevated Split Squat
2 x 45 @ 8
A2
Band Walks 1
@ 10
A3
Scorpion
2 x 10
A4
Low Back Strengthening
4 x 10
B1
Elbow to Hand Plank
2 x 90
B2
Mountain Climber 1
2 x 100
B3
Flutter Kick
2 x 60
B4
Bicycle Triple Tap
2 x 60
B5
Supermans
2 x 20
B6
Opposite Arm and Opposite Foot
2 x 50
B7
Lateral Leg Raise
2 x 20
B8
High Plank
2 x 90
B9
Physioball Toe Tap
2 x 20
B10
Ball Rollout
2 x 50
Recovery
C
Do 1 min of each 1. 1-Leg RDL 2. Supine Shoulder Slides 3. Leg Cradle 4. Type 2 Thoracic Mobility - Standing 5. Spiderman Stretch
A
Barbell Row
4 x 8 @ 7
B1
Supinated Lat Pulldown
3 x 10 @ 7
B2
Straight Arm Pulldown
3 x 10 @ 7
B3
Tricep Pushdown
4 x 10 @ 8
C
3 Point DB Row
3 x 10 @ 8
D
Single Arm DB Clean
3 x 8 @ 7
E
1/2 Kneeling Pallof Press
3 x 8 @ 7
A1
Band External Rotation
3 x 12
A2
Banded External Rotation
3 x 12
A3
Band Overhead Pull Apart
3 x 12
B1
HORIZONTAL ADDUCTION
3 x 10 @ 10 lb
B2
Weighted Thoracic Rotation
3 x 10 @ 10 lb
B3
Side Lying Shoulder Circles
3 x 8 @ 5 lb
A
Back Squat
5 x 5 @ 4, 5, 7, 7, 8 lb
B1
Romanian Deadlift
3 x 12 @ 6
B2
Single leg Lateral Jump to Broad Jump
4 x 4
C1
Alternating Cossack Squat
3 x 10
C2
Box Jump
3 x 10
A
Barbell Shoulder Press
5 x 5 @ 4, 5, 7, 7, 8
B1
Barbell Upright Row
3 x 10 @ 7
B2
Lateral DB Raise
3 x 12 @ 7
C
Single DB Reverse Fly
3 x 10 @ 6
D
Alternating DB Front Raise
3 x 12 @ 7
E
Single Arm DB Snatch
3 x 8 @ 7
A
DB Tricep Extension
3 x 12 @ 8
B
Spider Curls
3 x 12 @ 8
C
EZ Bar Lying Tricep Extension
3 x 12 @ 8
D
EZ Bar Curl
3 x 12 @ 8
