Ipswich Strength & Conditoning

Strength & Conditioning, General Fitness, Mobility
Coach
ISC Gym

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

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

A1

Couch Stretch (ISC)

3 x 1:00

A2

Pigeon Stretch (ISC)

3 x 1:00

A3

Frog Stretch (ISC)

3 x 1:00

A4

Thread the Needle (ISC)

A5

Adductor Rocking (ISC)

3 x 12

A6

Prone Scorpion (ISC)

3 x 10

A7

Spiderman with Reach (ISC)

3 x 12

A8

Downward Dog to Cobra (ISC)

3 x 10

Monday
Day 2

A1

Brettzel (ISC)

3 x 1:00

A2

Elevated Pigeon Stretch (ISC)

3 x 1:00

A3

Wall Adductor Stretch

3 x 1:00

A4

Straight Leg Glute Stretch (ISC)

3 x 8

A5

Half Kneeling Adductor Dips (ISC)

3 x 1:00

A6

Prone Scorpion w/ Arm Raise (ISC)

3 x 8

A7

Spiderman with Hip Lift (ISC)

3 x 10

A8

Childs Pose Stretch (ISC)

3 x 1:00

Tuesday
Day 3

A1

Couch Stretch (ISC)

3 x 1:00

A2

Olympic Wall Squat (ISC)

3 x 1:00

A3

Split Stance Hamstring Stretch (ISC)

3 x 1:00

A4

Abductor Hip Rotation (ISC)

3 x 12

A5

90/90 Hip Rolls (ISC)

3 x 10

A6

Calf Drop Stretch (ISC)

3 x 1:00

A7

Spiderman w/ Hip Lift & Arm Reach (ISC)

3 x 8

A8

Childs Pose Lat Stretch (ISC)

3 x 1:00

Wednesday
Day 4

A1

Half Kneeling Hip Flexor Stretch (ISC)

3 x 1:00

A2

Seated Barbell Adductor Stretch (ISC)

3 x 1:00

A3

Assisted Hamstring Stretch with Leg Switch (ISC)

3 x 12

A4

Cat Stretch (ISC)

3 x 15

A5

Adductor Rocking (ISC)

3 x 12

A6

Tall Scorpian (ISC)

3 x 10

A7

Half Kneeling Thoracic Rotations (ISC)

3 x 10

A8

Downward Dog to Cobra (ISC)

3 x 12

Thursday
Day 5

A1

Wall Hamstring Stretch (ISC)

3 x 1:00

A2

Supine Figure 4 & Hamstring Reach (ISC)

3 x 1:00

A3

Single Leg Wiper (ISC)

3 x 10

A4

Kneeling Tibialis Anterior Stretch (ISC)

3 x 1:00

A5

90/90 Hip Rolls (ISC)

3 x 10

A6

Seated Thoracic Rotation (ISC)

3 x 12

A7

Tall Scorpion to Spiderman (ISC)

3 x 8

A8

Downward Dog with Reach (ISC)

3 x 10

ISC - Mobility