Amanda Hudock Training LLC

Coach
Amanda Hudock

Features
6 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 10-week program
Sunday
Baby Got Back: Deadlift + Push Up

Movement Prep

A

Complete 2 sets- Tall plank saw :30s *controlled shift forwards/backwards Single leg glute bridge :30sL/:30sR *hold in bridge for :03s each rep Turkish get up x1L/1R - medium bell RPE 6

Skill Work

B

Complete 2 sets- Lateral A skip :20s Broad jump x5 *goal is to jump as far as possible FORWARD Swings w/ heavy bell x5 *RPE 8-9, should feel heavy enough that you don't want to swing higher than 5, but not so heavy your form begins to be compromised, adjust as needed Rest 1 minute between sets

C1

Kettlebell Deadlift

3 x 10

C2

Push Up

3 x 10

C3

Weighted Hollow Hold

3 x 0:20

D1

Lateral Goblet Lunge with Iso Hold

2 x 8

D2

Single Arm KB Z Press

2 x 8

Optional: Abs + Arms

E

*OPTIONAL--if you have extra time + want to add this in, add it in! I like to program additional isolation exercises during higher rep phases, here you will have arms and core. Take what you need, leave what you don't. 2 sets- Kneeling bicep curl x10 1/2 kneeling weighted pallof press x5L/5F - light weight RPE 4-5 Tricep bench dips with bent knees x10 Forearm side plank :20sL/:20sR

Monday
Lunge + Row 

Movement Prep + Dynamic Warm Up

A

Complete 2 sets- Deadbug with resistance band :30s Field Copenhagen side plank :15s L/:15s R Split squat iso hold :15sL/:15sR Traveling A Skip :20s Single arm reset clean :20sL/:20sR Rest 1 min between sets

B1

Single Arm Front Rack Reverse Lunge (contra)

8, 12, 16, 12, 8

B2

Double KB Hinge Row

6, 8, 10, 8, 6

C1

Double Bell Reset Clean to Squat

2 x 6

C2

Jump Rope

2 x 0:20

C3

Supine Pullover with KB

2 x 8

C4

Jump Rope

2 x 0:20

Tuesday
Low Intensity Steady State

Cardio

A

Low intensity cardio of choice for 30-60 minutes.

Wednesday
Drop It Like It's Squat: Squat + Pull Up

Movement Prep

A

Activation, complete 2 sets- Forearm plank saw :30s Prying squat :30s Arm bar :45sL/:45sR

Dynamic Power + Skill Work

B

Complete 2 sets- Reactive squat (down phase fast lower, watch video) x5 Single arm dead clean x6L/6R Single leg hold with single arm suitcase x:20sL/:20sR Rest 1 minute between sets.

C1

Double Kettlebell Front Squat

3 x 10

C2

Scapula Pull Ups (with explanation)

3 x 8

D1

Staggered Stance Deadlift

2 x 12

D2

3 Point Row

2 x 12

Conditioning

E

Every minute on the minute complete the following complex, without setting the bell down until the end. Once you complete the entire complex through, you will rest for the remainder of the minute. When the next minute begins, complete another set. Complete 5 sets which will be 5 minutes of work: Goblet clean x3/goblet squat x2/goblet reverse lunge x1L/1R

Thursday
OH Press + SL RDL

Movement Prep

A

Complete 2 sets- Dynamic downward facing dog (downdog to plank) :30s Single leg stability with single leg reaches forwards/sidewards/backwards, x:30s each leg Single leg RDL to SL hold, x3L/3R - move slow, with control, and bodyweight only to prep for upcoming SL RDLs

Dynamic Skill Work/Prep

B

Complete 2 sets- Single leg pogo :15sL/:15sR Single arm reset swing x5L/5R Double overhead march :30s

C1

Seesaw Press to Single Arm Push Press

3 x 6

C2

Chin Up

3 x 6

C3

Single Leg RDL TEMPO Complex (verbal cues)

3 x 6

D1

Bilateral Hip Thrust

2 x 8

D2

Double KB Floor Press (bent knees)

2 x 8

E1

Single Arm Swings

5 x 5

E2

Turkish Get Up (cues)

5 x 1

Friday
Optional Cardio Day

HIIT - High Intensity Interval Training

A

3 min warm up, 16 minutes work, 5 min cool down. Warm up: Begin by completing 3 minutes of work at an intensity of 40-50%, RPE 4-5. E.g. casual walk, slow bike, slow strokes on the ergs, etc. HIIT: Complete 8 rounds of intervals. This should feel like an RPE of 7-10. :60s fast run at 75-85% max speed, :60s walk or jog at 30-50% max speed Cool down: 3-5 minutes walking/moving slow to cool down, RPE 2-3.

AHT Summer Series - JUNE/JULY/AUGUST