Hoonsquad
1 sessions per week
Must use App app to view and log training
Program Training
A1
Run Mill Run
@ 300
A2
Rowing
@ 300
A3
Ski Erg
@ 300
B1
Ski Erg
@ 300
B2
Rowing
@ 300
B3
Wall balls
@ 9 kg
B4
Run Mill Run
@ 300
C1
Ren Row (Form + explanation)
3 x 10 @ 15 kg
C2
Sled push
3 x 25
D
Run Mill Run
@ 500
A
Shoulder warmup resistance bands
3 x 12
B
Cable flyes Explained
10, 10, 12, 12 @ 15, 15, 25, 25 kg
C
Incline Dumbbell press explained
6, 6, 8, 8 @ 32, 32, 50, 42 kg
D
Neutral Grip db seated shoulder press
3 x 10 @ 22 kg
E
Seated dumbbell lateral raise
4 x 15 @ 12, 12, 15, 15 kg
F
Single Arm Iso Row Explained
10, 10, 8, 8 @ 40, 40, 60, 60 kg
G
Close grip seated cable row
3 x 12 @ 50 kg
H
Reverse grip single arm cable tricep pull down Explained
3 x 12 @ 15 kg
A
Cycling Warmup
@ 15:00
B1
Side squat
3 x 20
B2
Split squat pulse
3 x 15
C1
Seated leg extensions
15, 10, 10, 15
C2
Lying hammy curls
10, 8, 8, 12
D
Leg press
15, 12, 10, 10
E1
Single leg step up explained
4 x 20
E2
Single leg RDL
4 x 20
F
Sled push
2 x 50
G
Seated Calf raises
4 x 15
A
Cycling Warmup
@ 15:00
B1
Split squat pulse
3 x 30
B2
Side squat
3 x 20
C
Run Mill Run
@ 8000
A
Shoulder warmup resistance bands
3 x 12
B1
Pull Ups with 1/4 rep
3 x 10
B2
Cable wood choppers
3 x 20
C
Single Arm flat Dumbbell Press
10, 8, 8, 12
D
Half-Kneeling Single-Arm Landmine Press
3 x 20
E
Plank kettlebell push-pulls
3 x 20
F
Cable straight bar Bicep curls
3 x 15
G
Wall balls
3 x 20 @ 9 kg
A1
Pike to toe touch explained
3 x 16
A2
Butterfly stretch with Hip mobility
3 x 16
B
Kneeling single arm KB press explained
3 x 20
C1
High incline dumbbell press
10, 8, 6, 10
C2
Dumbbell Powell raise
4 x 20
D1
KB Front Squat explained
3 x 15
D2
Seated chest press explained
3 x 10
E1
Weighted pushups
3 x 15
E2
Split squat pulses explained
3 x 30
E3
Plank
1 x 30
F
Treadmill Run
5, 6, 7, 7 @ 400
