Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
B
Back Squat (ISC)
5 x 5 @ 80 %
C
Bench Press (ISC)
5 x 5 @ 80 %
D1
GHD Nordic Hamstring Curl (ISC)
3 x 6
D2
Single Arm DB Bent Over Row (ISC)
3 x 10
D3
Bear Crawl (ISC)
3 x 30
D4
Plank (ISC)
3 x 0:45
Prep
A
ISC Deadlift Warm Up
1. Rowing x1min 2. Seated barbell Adductor stretch x1min 3. Glute Bridge Walkout x6 4. Banded Hip Hinge x10 5. Banded Squat x10 6. GHD x25 reps 7. Banded Reverse Fly x12 8. KB Swings x10 9. Rowing x1min
B
Deadlift (ISC)
5 x 5 @ 80 %
C
Barbell Bent Over Row (ISC)
5 x 5 @ 80 %
D1
Goblet Squat (ISC)
3 x 10
D2
Press Up (ISC)
3 x 15
D3
Pallof Hold (ISC)
3 x 0:30
D4
Barbell Rollout (ISC)
3 x 10
Prep
A
Upper Body Warm Up
1. Skipping x1min 2. Scorpion w/ arm raise x8ES 3. Spiderman w/reach x8ES 4. Cat cow x8 5. Hamstring Walkout to Press Up x8 6. Banded Row x15 7. Lying Explosive Med Ball Presses x8 8. Skipping x1min
B
Barbell Shoulder Press (ISC)
5 x 5 @ 80 %
C
Pull Up (ISC)
5 x 5 @ 80 %
D1
DB Walking Lunges (ISC)
3 x 10
D2
Incline DB Bench Press
3 x 10
D3
Copenhagen Side Plank (ISC)
3 x 30
D4
KB Farmers Carry (ISC)
3 x 2:00