Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up #3
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Standing MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
Alternating DB Bench
3 x 8
B2
Standing Cable Row
3 x 8
B3
Hollow Hold
3 x 0:20
C1
Low Box SL Squat
3 x 5
C2
Ring Inverted Row
3 x 8
C3
Side Plank Rotation
3 x 8
D1
Cable 1 Leg SLDL
3 x 8
D2
Hands Elevated Push Up
3 x 10
D3
DB Farmer's Walk
3 x 40
Conditioning
E
Assault Bike: 2 Mile
2 mile test for time! Log your time and average RPMs.
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up #3
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Standing MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
DB Step Up with Knee Drive
3 x 8
B2
Single Leg Glute Bridge
3 x 12
B3
SL Sit Up
3 x 8
C1
1-Arm Incline Bench Press
3 x 8
C2
DB Overhead Tricep Extension
3 x 8
C3
Single Arm Farmer Walk
3 x 40
D1
W Pulldown
3 x 8
D2
DB RDL
3 x 8
D3
Compass Plank
3 x 4
Conditioning
E
Circuit #1
On your choice of cardio equipment: Complete 8 Rounds: 10 seconds hard 10 seconds easy
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up - Lower #2
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Glute Bridge MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
KB Suitcase Deadlift
3 x 8
B2
Standing Alt DB Press
3 x 6
B3
Scissor Kicks
3 x 0:20
C1
DB Split Squat
3 x 8
C2
DB Tricep Extension
3 x 8
C3
Standing Anti Rotation Press Out
3 x 8
D1
1 Arm Pulldown
3 x 8
D2
TK Push Pull
3 x 8
D3
Plank Toe Taps
3 x 8
Conditioning
E
Circuit #2
Repeat 8 Rounds on Assault Bike: 15 seconds hard 15 seconds easy
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up - Lower #2
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Glute Bridge MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
2 DB Lateral Lunge
3 x 5
B2
Slideboard Leg Curl
3 x 8
B3
Valslide Hip Flexion
3 x 8
C1
1 Arm Ring Row
3 x 8
C2
DB Alternating Floor Press
3 x 8
C3
Plate Sit Up
3 x 8
D1
Alternating DB Hammer Curl
3 x 8
D2
Foot Elevated SL Hip Lift
3 x 8
D3
Plank DB Pullthrough
3 x 4
Conditioning
E
Bike 1 Mile
1 mile test on the assault bike! Record your time and average RPMs.
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
We asked ourselves what is vitally important to our clients, and we arrived at a method that is efficient and effective. It doesn’t matter if you’re new to this or are just ready to take it to the next level.
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