Stay The Course Athletics
Strength & Conditioning12 Week Program designed to improve strength and conditioning for beginners and advanced athletes
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
4 x 12
B1
Lat Pulldown
3 x 12
B2
Seated Cable Row
3 x 12
C1
Lat Pulldown
3 x 12
C2
Seated Cable Row
3 x 12
D
Chin-Up
3 x 1:00
E
Barbell Bicep Curl
3 x 12
F
Cardio
1 x 20:00
A
Bench Press
4 x 12
B1
DB Bench Press
3 x 12
B2
DB Fly
3 x 12
C
Underhand Cable Fly
3 x 12
D
DB Overhead Tricep Extension
3 x 12
E
Dip
3 x 1:00
F
Cardio
1 x 20:00
A
Goblet Squat
4 x 12
B1
Step-Ups
3 x 12
B2
Reverse Lunges
3 x 12
C
Glute Bridge
4 x 12
D
Leg Extension
4 x 12
E
Calf Raise
3 x 1:00
F
Cardio
1 x 20:00
A
Seated Military Press
4 x 12
B1
Barbell Upright Row
3 x 12
B2
Band Face Pull
3 x 12
C
DB 3-Way Raise
3 x 12
D
Snatch Shrug
3 x 0:30
E
DB Overhead Carry
3 x 1:00
F
Cardio
1 x 20:00
Conditioning
A
Tabata This
6 Tabatas in 30 minutes Tabata Jump Rope Tabata Air Squats Tabata Vups Tabata Floor Press 1 minute Rest between each Tabata 1 Tabata is 8 repeats of 20s work / 10s rest. Do each exercise twice. So jump rope 20s, rest 10s, jump rope 20s, rest 10s then move to air squats! Rest a full minute before starting the next tabata. Scoring: 1. Score for each movement is total reps/calories completed in any of the 8 rounds 2. Enter your overall score as the sum of the score for each movement
