Iron Valley Strength and Performance
Features
7 sessions per week
Must use App app to view and log training
Program Training
A1
Biking
1 x 5:00
A2
Banded Good Morning
1 x 15
A3
Glute Bridge
2 x 4
A4
Side Plank Clamshell
1 x 8 @ 0:03
A5
Hollow Hold
2 x 0:10
A6
Single Leg RDL
1 x 12 @ 11.02 kg
A7
Banded Pull Aparts
A8
Shoulder Girdle Warm Up
A9
Romanian Deadlift - RDL
1 x 10 @ 44.09 kg
A10
Halting Sumo Deadlift
1 x 44.092 @ 10
B
Deadlift
4 x 15 @ 99.21 kg
C1
Lat Pulldown
3 x 12 @ 8
C2
Wide Grip Cable Row
3 x 8 @ 8
C3
Single Arm Dumbbell Rows
3 x 33.069 @ 10
A1
Assault Bike
1 x 6:00
A2
Shoulder Girdle Warm Up
A3
Banded Chest Press
1 x 15
A4
Banded Shoulder Press
1 x 15
A5
Banded Tricep Extensions
1 x 12
A6
Bench Press
1 x 5 @ 44.09 kg
A7
Bench Press
1 x 3 @ 55.12 kg
B
Bench Press
4 x 10 @ 77.16 kg
C1
High Incline Shoulder Press
4 x 8 @ 60.63 kg
C2
Tricep Push Downs
A1
Shoulder Girdle Warm Up
A2
Banded Shoulder Press
A3
Banded Rows
B1
Wrist Supination / Pronation
3 x 12 @ 7
B2
Suitcase Carry
3 x 1:00 @ 44.09 kg
B3
Cable Lateral Raises
3 x 7 @ 10
B4
90 degree Push Up Hold
3 x 3 @ 0:30
A1
Biking
1 x 5:00
A2
Treadmill Work
1 x 5:00
B1
Tibiba Raises - Dorsi Flexsion
3 x 15
B2
Wall Supported Calf Raise
3 x 15
B3
Deep Forward Lunge
3 x 20
A1
Biking
1 x 10:00
A2
Full Body Mobility Routine
1 x 1
A3
Side Lying Quad Stretch
1 x 45
A4
Prone Chest Stretch
3 x 0:45
A5
Hamstring Stretch
3 x 45
A6
Ankle Mobilizer
3 x 5 @ 20
A7
Lat Stretch
3 x 0:45
B1
KB Windmill
3 x 10 @ 22.05 kg
B2
Gorilla Rows
3 x 26.4552 @ 15
B3
DB Glute Bridge Press
3 x 12 @ 30.86 kg
B4
Inverted Rows
3 x 4 @ 0:30
A1
Biking
1 x 6:00
A2
Foam Roll Drills
1 x 10
A3
Worlds Greatest Stretch
1 x 10
A4
Glute Bridge
1 x 10
A5
Clamshell
1 x 12
A6
Hollow Hold
1 x 0:15
A7
Banded Good Morning
1 x 12
A8
Single Leg RDL
1 x 10 @ 11.02 kg
A9
Shoulder Girdle Warm Up
A10
Heel Elevated Goblet Squat
1 x 15 @ 22.05 kg
A11
Good morning into Squat
1 x 10 @ 44.09 kg
B
Back Squat
4 x 12 @ 99.21 kg
C1
Romanian Deadlift - RDL
3 x 15 @ 66.14 kg
C2
Heel Elevated Goblet Squat
3 x 10 @ 44.09 kg
A1
Biking
1 x 5:00
A2
Treadmill Work
1 x 5:00
B1
Tibiba Raises - Dorsi Flexsion
3 x 15
B2
Wall Supported Calf Raise
3 x 15
B3
Deep Forward Lunge
3 x 20
A1
Shoulder Girdle Warm Up
A2
Banded Shoulder Press
A3
Banded Rows
B1
Wrist Supination / Pronation
3 x 12 @ 7
B2
Suitcase Carry
3 x 1:00 @ 44.09 kg
B3
Cable Lateral Raises
3 x 7 @ 10
B4
90 degree Push Up Hold
3 x 3 @ 0:30
A1
Biking
1 x 10:00
A2
Full Body Mobility Routine
1 x 1
A3
Side Lying Quad Stretch
1 x 45
A4
Prone Chest Stretch
3 x 0:45
A5
Hamstring Stretch
3 x 45
A6
Ankle Mobilizer
3 x 5 @ 20
A7
Lat Stretch
3 x 0:45
B1
KB Windmill
3 x 10 @ 22.05 kg
B2
Gorilla Rows
3 x 26.4552 @ 15
B3
DB Glute Bridge Press
3 x 12 @ 30.86 kg
B4
Inverted Rows
3 x 4 @ 0:30
