Coach Fabi
Combat Sports1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Battle Armor warm up
Perform the following exercises as a circuit one after the other without a break in between. Start the first round with less range of motion and less dynamic and increase both in rounds 2-3. 3 Rounds: 1. Inchworm to push up - 3 reps 2. Lateral Lunges - 3 reps each side 3. Squat with thoracic rotation - 3 rot. each side 4. High knees (fast) - 10 reps 5. Butt kicks (fast) - 10 reps 6. Band Pull-aparts - 10 reps
B
Back Squat
3 x 8
C1
Pull-Up
@ 9, 9, 10
C2
Incline DB Bench Press
3 x 12
D1
Kelso Shrugs DB
3 x 12
D2
DB Lateral Raise
3 x 12
E1
Hammer Curl
2 x 12
E2
DB Overhead Tricep Extension
2 x 12
F1
Reverse Crunch Incline Bench
3 x 10
F2
Hyperextension
3 x 12
Conditioning
A
Battle Armor warm up
Perform the following exercises as a circuit one after the other without a break in between. Start the first round with less range of motion and less dynamic and increase both in rounds 2-3. 3 Rounds: 1. Inchworm to push up - 3 reps 2. Lateral Lunges - 3 reps each side 3. Squat with thoracic rotation - 3 rot. each side 4. High knees (fast) - 10 reps 5. Butt kicks (fast) - 10 reps 6. Band Pull-aparts - 10 reps
B
Deadlift
3 x 6
C1
Reverse Grip barbell row
3 x 12
C2
DB Bench Press
3 x 12
D1
DB Pullover
2 x 12
D2
DB Reverse Fly
2 x 12
E1
DB Shrug
2 x 12
E2
Neck bridge (flexion)
2 x 20
E3
Bench neck bridge
1 x 0:20
F1
Dumbell side bends
3 x 12
F2
Calf raises
3 x 12
F3
Leg Raises (lower abs)
Conditioning
A
Battle Armor warm up
Perform the following exercises as a circuit one after the other without a break in between. Start the first round with less range of motion and less dynamic and increase both in rounds 2-3. 3 Rounds: 1. Inchworm to push up - 3 reps 2. Lateral Lunges - 3 reps each side 3. Squat with thoracic rotation - 3 rot. each side 4. High knees (fast) - 10 reps 5. Butt kicks (fast) - 10 reps 6. Band Pull-aparts - 10 reps
B
DB Lunges
3 x 8
C
Single Leg RDL
2 x 8
D1
Bench Press
3 x 10
D2
single arm dumbell row
3 x 10
E1
Overhead Press
2 x 10
E2
Inverted Row
F1
V-Ups
F2
Calf raises
2 x 12
F3
Farmers Hold
2 x 0:30
G1
Neck flexion
2 x 12
G2
prone neck extension
2 x 12
