Annex Training Center
Been out of the gym for a while?
Did you take some time off lifting due to an injury?
Ready to start a new program but not sure which one is right for you?
MainTRAIN is for you!
We won't beat around the bush, maintaining a workout regimen is hard. When we take breaks away from the gym, it's SO hard to get back into a routine. This is why we developed the Annex Maintrain Program.
This 8-week program is meant to get you off the couch and back into the gym in a safe, functional, and maintainable fashion. We work through specific areas of the body to allow strength development as well as adaptation and recovery from one day to another.
Each week includes four training days focusing on the Quads and Hip Flexors, Vertical Pulling/Pressing Strength, Hamstrings and Glutes, and Horizontal Pulling/Pressing. Every other week will be repeated to allow you to build in weight and intentisty the second time around when you're more comfotable and confident in the movements.
Weeks 1 and 3: ACCLIMATION
Weeks 2 and 4: ADAPTATION
Weeks 5 and 7: PROGRESSION
Weeks 6 and 8: PERFORMANCE
As you progress in this program, it is your job to keep building in weight as well as range of motion each week to push progression.
Some of the movements within this program will be newer to you. These movements are meant to get you into an end range of motion (extension, adduction, abduction, rotation, and flexion) and force you to be active and stable in each of these capacities. If we have a deficit of strength within these areas, we could have a potential problem on our hands later on down the road in our training.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Hip CARs
1 x 6
A2
Tibia CARs
1 x 6
A3
Ankle CARs
3 x 6
A4
Prone Bench Lumbar Segmentation
1 x 6
B1
Back Squat
12, 9, 7, 9, 7, 3
B2
Seated Straddle Hovers
6 x 5
B3
Depth Squat
12, 9, 7, 9, 7, 3
C1
Bulgarian Split Squat
3 x 8
C2
Standing Hip Flexion Lift Offs
3 x 5
C3
Split Squat
3 x 8
D1
Leg Extension
4 x 10
D2
Overspeed Standing Hip Flexion - Straight Leg
4 x 8
D3
Side Plank with Hip Abduction
4 x 6
A1
Scap Push-Up
2 x 10
A2
Serratus Wall Slides
2 x 0:30
A3
Chin to Chest
1 x 1:00
A4
Chin to clavicle
1 x 1:00
A5
Thoracic Extension Rotations
1 x 1:00
B1
Bent Over Row
8, 8, 6, 6
B2
Seated DB Press
8, 8, 6, 6
B3
Shoulder Extension Passive Range Holds
4 x 4 @ 5
C1
Weighted Thoracic CARs
4 x 3
C2
Alternating DB Press
8, 8, 6, 6
C3
Burpee
4 x 0:30
C4
DB Overhead Carry
4 x 100
D1
DB Bicep Curls
8, 8, 6, 6
D2
Elbow PAILs RAILs
4 x 0:15 @ 0:15
D3
DB Tricep Extension
8, 8, 6, 6
A1
Hip CARs on Incline Bench
1 x 6
A2
PVC Thoracic CARs
1 x 6
A3
Tibia CARs
1 x 6
A4
Toe CARs
1 x 1
B1
Split Stance RDL
12, 9, 7, 9, 7, 3
B2
Sphynx Spinal Eccentrics
12, 9, 7, 9, 7, 3
B3
Hammy Crampers
12, 9, 7, 9, 7, 3
C1
KB Deadlift
3 x 8
C2
Seated Reaching Thoracic Spine PAILs RAILs
3 x 0:15
D1
Walking Lunges
3 x 8
D2
90/90 Internal Rotation Lift Offs
3 x 5
D3
90/90 External Rotation Lift Offs
3 x 5
E1
Bench Bucks
3 x 6
E2
Bulgarian Split Squat
3 x 6
A1
Scapular CARs
1 x 6
A2
Banded Scapular CARs (on rig)
1 x 6
A3
Side Laying Straight Leg Hip CARs
1 x 6
A4
Global Spinal Segmentation
1 x 3
B1
Floor Press
8, 8, 6, 6
B2
Shoulder Flexion Hovers
8, 8, 6, 6
C1
Chest-Supported DB Row
3 x 8
C2
Weighted Scap CARs
3 x 0:30
C3
Seated Row
3 x 8
D1
DB Fly
3 x 8
D2
Seated DB Press
3 x MAX
E1
Banded Chest Fly
3 x 8
E2
Shoulder Adduction PAILs/RAILs
3 x 0:15 @ 0:15
F1
Machine Preacher Curls
4 x 8
F2
Diamond Push-Up
4 x MAX
G
Banded Bicep Curl Iso Dynamic
1 x 1
