Clinically Pressed Co.
Field Sports, WeightliftingThis is a foundational 2 day/week program to get started on training and set a base to build performance. It starts with a anatomical adaptation to help identify and address imbalances. Next it moves into strength based training for a block and follows up with a hypertrophy block to round out the program. This can be a great start to working back into training or just get started.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Glute Bridge
2 x 10 @ 0 lb
A2
Band Hip Flexor Stretch
2 x 10 @ 0 lb
A3
4-Way Dead Bug
2 x 10 @ 0 lb
A4
Quadruped T-Spine Rotation w/ 1 Leg Abducted
2 x 10 @ 0 lb
B1
Jumping Jacks (Basic)
@ 45
B2
Walk High Knee
1 x 10
B3
Spiderman Push-up
1 x 10 @ 0 lb
B4
Dowel Hand Walks
1 x 10
C1
Banded Overhead Squat
2 x 12
C2
Quadruped Rocking
2 x 8
D1
Incline DB Bench Press-Alternating
3 x 12
D2
Prone Overhead Press
3 x 12
D3
Single Leg RDL To Row
3 x 10
D4
Sumo Squat to Hamstring Stretch
3 x 10
E1
Farmers carry
2 x 0:15
E2
Quadruped T-Spine Rotation
2 x 8
F1
Standing DB Upright Row
3 x 10
F2
T-Hip Rotations
3 x 5
F3
Plate Pinch Grip Hold
3 x 0:30
A1
Single Leg Glute Bridge
2 x 10 @ 0 lb
A2
Bent Knee Hamstring Stretch
2 x 10
A3
Side Plank Crunch
2 x 10
A4
Shoulder Y's
2 x 10
B1
Leg Cradle to SL RDL
1 x 10
B2
Drop Lunge to Hold
1 x 10
B3
Hand Walks
1 x 10
B4
Lateral Pillar Skip
1 x 20
C1
Barbell Split Squat
2 x 8
C2
Quadruped Rocking
2 x 8
D1
Rotational Squat 1-Arm KB/DB
3 x 10
D2
Hip Adductor 1/2 Kneeling Stretch
3 x 8
D3
DB Row 1-Arm/1-Leg
3 x 10
D4
Scapular Push Up
3 x 10
E1
Paloff Press
2 x 6
E2
Supine Lat Stretch
2 x 8
F1
Lat Pulldown
3 x 10
F2
Shoulder A
3 x 10
F3
Single Leg Hops
3 x 0:15
