KI_PT
4 days split including 3 strength session and 1 cardio day.
Includes stretches for each workout.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Soft Tissue
1 x 3:00
A2
Cobra
1 x 10
A3
Hip CARS
1 x 3
A4
Half Kneeling Thoracic Rotation
1 x 10
A5
Elephant Walk
1 x 12
B1
Alternating Deadbug With Swiss Ball
2 x 6
B2
Bird Dog
2 x 8
C
Trap Bar Deadlifts
3 x 6
D
Split stance RDL's
3 x 6
E
Hip Adduction
3 x 10
F1
Wide Lat Pulldown
3 x 10
F2
DB Hammer Curls
3 x 8
G
Assault Bike
1 x 3:00
A1
Cobra
1 x 10
A2
Open Book Stretch
1 x 8
A3
Shoulder Flexion Banded Distraction
1 x 8
A4
Banded Thoracic Rotations
1 x 8
A5
Prone W Iso Hold
1 x 20
B
Bench Press
3 x 6
C1
Supinated Anterior Delt Raise
3 x 8
C2
DB Shrug
3 x 10
D
DB Lateral Raise
3 x 15
E
DB Rear Delt Flys on Bench
3 x 8
F
Triceps Cable Crossover
3 x 10
G
Treadmill Work
1 x 7:00
A1
Soft Tissue
1 x 3:00
A2
Downward Dog To Cobra
1 x 10
A3
Banded Lumbar Cat Cow
1 x 10
A4
Pigeon Stretch Over Box
1 x 8
A5
SL Glute Bridge Isometric Hold
1 x 15
A6
Banded Ankle Dorsiflexion Mobilization
1 x 6
B1
Banded Deadbug SL Isometric
2 x 15
B2
Forearm Plank
2 x 15
C
DB Goblet Squat
3 x 8
D
Leg Press
3 x 8
E
Glute Drive
3 x 8
F1
Hip Abduction
3 x 10
F2
Banded Crab Walk
3 x 10
A
Stairmaster
1 x 10:00
B
Cycle
1 x 5000
