Haynes Performance
Coach
Tom Haynes
Features
2 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2
Prep
A
Gym Warm-up
10 Bodyweight Squat 4 Spiderman Stretch each side 4 Inchworms 5 Squat Jumps
B1
Wall Sit
3 x 30
B2
DB Shoulder Press
3 x 10
B3
Glute Bridge
3 x 10
B4
Band Face Pull
3 x 10
Strength/Power
C
McGill Big 3
Modified Curl-up 10s holds, repeat for 10 reps Side Plank 10s holds, repeat 3 each side Bird-dog 10s holds, repeat for 10 reps
Wednesday
Week 1 Day 2
Prep
A
Gym Warm-up
10 Bodyweight Squat 4 Spiderman Stretch each side 4 Inchworms 5 Squat Jumps
B1
Low Box SL Squat
3 x 5
B2
Incline Press-up
3 x 8
B3
Single Leg Glute Bridge
3 x 6
B4
Band Shoulder External Rotation
3 x 10
C1
Paloff Press
3 x 10
C2
Bird Dog
3 x 6
C3
Plank
3 x 30
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