Krista Hogan
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Optional warm up: 5:00 moderate cardio on bike, treadmill or rower. OR, complete 2 rounds of the following activation:
B1
Groiner
2 x 5
B2
Air Squat
2 x 10
B3
Seated straight leg raise
C1
Back Squat
3 x 8
C2
Seated Squat Jump
3 x 5
D1
DB Single Leg Deadlift
3 x 8
D2
Push-Up
3 x 10
E
Lat Pulldown
3 x 10
Circuit
F
Bike, row OR treadmill 8 rounds: :45 hard effort on a high resistance :45 easy effort on a low resistance
Circuit
A
5:00 of moderate cardio on the bike, treadmill or rower Or 2 rounds of the following:
B1
Incline DB External Rotation
2 x 8
B2
Push up eccentric
2 x 5
B3
T Spine Foam Roll
1 x 0:30
C
Bench Press
3 x 8
D1
Rear Foot Elevated Split Squat
3 x 8
D2
3 Point Row
3 x 8
E
Lying Leg Curl
2 x 12
Optional Core Work
F
2-3x Side plank x:30 Shoulder taps x10/side
Circuit
A
5:00 of moderate cardio OR complete 2 rounds of the following:
B1
Yoga Push up
2 x 5
B2
KB swings
2 x 10
B3
Hollow Hold
2 x 0:30
C
Deadlift
3 x 8
D1
Chin-Up
3 x 6
D2
Single arm overhead press
3 x 8
E
Wall Sit
3 x 0:45
F1
DB Bicep Curls
3 x 12
F2
Skull Crushers
3 x 12
