Annex Training Center
Features
3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
1000m on Rower
B1
Step-Ups
3 x 6
B2
Incline DB Bench Press
3 x 12
C1
Goblet Squats
3 x 12
C2
Double Bench Dips
3 x 6
D1
Standing Hip Flexion PRHs
D2
Back Extension
4 x 10
E1
Seated Machine Hamstring Curl
3 x 10
E2
Barbell Front Raises
3 x 8
A1
90/90 Hip Internal Rotation PAILs RAILs
2 x 0:15
A2
90/90 Hip Internal Rotation Knee Hinges
2 x 6
B1
Tibia CARs
2 x 4
B2
Tibia PAILs RAILs
2 x 0:15
C1
Back Squat
3 x 12
C2
Bent Over Row
3 x 10
D1
Hammer Curl
3 x 10
D2
DB Arnold Press
3 x 6
E1
DB Front Raise
2 x 8
E2
DB Shoulder Press
3 x 15
F1
Banded Tricep Pushdown
3 x 10
F2
DB Bicep Curls
3 x 8
A1
Bear Crawl
2 x 30
A2
Landmine Bar Twist
2 x 10
A3
Sleeper Pose
1 x 0:30
A4
MB Push-Up & Chest Pass
3 x 1
B1
DB Lateral Raise
3 x 15
B2
Hammer Curl
3 x 12
B3
DB Front Squat
3 x 10
B4
Prone Banded Hamstring Curls
3 x 10
B5
Lunging Hip Extension PAILs RAILs
3 x 0:15
C1
Front Foot Elevated Split Squat
3 x 15
C2
1-Legged Hamstring Sliders
3 x 10
C3
DB Upright Rows
3 x 8
C4
Leg Press
3 x 15
C5
Hip Flexion Banded + Assisted Eccentric
3 x 6
