Stay The Course Athletics
Strength & Conditioning
Coach
Shay Hughes
A 6 week program designed to increase strength in the three functional planes of motion and power.
Features3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2 Squat Focus
A
Back Squat
15, 12, 9, 6
B
Step-Ups
3 x 12
C
Glute Bridge
15, 12, 9, 6
D
Barbell RDL
3 x 12
Wednesday
Week 1 Day 4 Press Focus
A
Incline DB Bench Press
15, 12, 9, 6
B
DB Chest Fly
3 x 12
C
Hand Release Push-Up
3 x 12
D
One-Arm DB Bench Press
3 x 8
E
Walking Plank
3 x 8
Friday
Week 1 Day 6 Hinge/Pull Focus
A
Power Clean
15, 12, 9, 6
B
1-Arm DB Row
3 x 10
C
Good Morning
3 x 12
D
DB Pullover
4 x 12
E
Russian KB Swing
4 x 12
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