InspHigher Life
6 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 5:00
A2
Joint Mobilization
For Completion
A3
Dynamic Warm-Up
For Completion
B
Back Squat
2 x 12
C
Walking Lunges
1 x 16
D
Barbell Deadlift
1 x 8
E
Bench Press
2 x 12
F
1-Arm DB Row
2 x 12
G
DB Shrug
2 x 12
H
DB Shoulder Press
2 x 12
I
Rear Delt Flyes
1 x 12
J
Barbell Bicep Curl
2 x 12
K
Tricep Pushdown
2 x 12
L
Physio ball Plank
2 x 30
M
Body Weight Calf Raises
2 x 20
N
Static Stretch
For Completion
Trigger Session Option 1
A
10 Minute AMRAP Hanging Leg Raises Banded Pulldowns Banded Chest Press Banded Rear Delt Flyes Standing Calf Raises
Trigger Session Option 2
B
10 Minute AMRAP Bodyweight Squats Banded Chest Flys Banded Straight Arm Pulldowns Banded Shrugs Banded Hammer Curls Banded Overhead Tricep Extension
Trigger Session Option 3
C
10 Minute AMRAP Bodyweight Lunges Plank to Wide Pushups Banded Bent Over Rows Banded Lateral Raises Chin Ups (included video that shows how to use a band for assistance) Diamond Push-Ups
D
Static Stretches
For Completion
Trigger Session Option 1
A
10 Minute AMRAP Hanging Leg Raises Banded Pulldowns Banded Chest Press Banded Rear Delt Flyes Standing Calf Raises
Trigger Session Option 2
B
10 Minute AMRAP Bodyweight Squats Banded Chest Flys Banded Straight Arm Pulldowns Banded Shrugs Banded Hammer Curls Banded Overhead Tricep Extension
Trigger Session Option 3
C
10 Minute AMRAP Bodyweight Lunges Plank to Wide Pushups Banded Bent Over Rows Banded Lateral Raises Chin Ups (included video that shows how to use a band for assistance) Diamond Push-Ups
D
Static Stretches
For Completion
A1
Foam Roll
1 x 5:00
A2
Joint Mobilization
For Completion
A3
Dynamic Warm-Up
For Completion
B
Barbell Warm-up
2 x 12
C
Walking Lunges
1 x 16
D
Barbell Deadlift
1 x 8
E
Bench Press
2 x 12
F
1-Arm DB Row
2 x 12
G
DB Shrug
2 x 12
H
DB Shoulder Press
2 x 12
I
Rear Delt Flyes
1 x 12
J
Barbell Bicep Curl
2 x 12
K
Tricep Pushdown
2 x 12
L
Physio ball Plank
2 x 30
M
Body Weight Calf Raises
2 x 20
N
Static Stretch
For Completion
Trigger Session Option 1
A
10 Minute AMRAP Hanging Leg Raises Banded Pulldowns Banded Chest Press Banded Rear Delt Flyes Standing Calf Raises
Trigger Session Option 2
B
10 Minute AMRAP Bodyweight Squats Banded Chest Flys Banded Straight Arm Pulldowns Banded Shrugs Banded Hammer Curls Banded Overhead Tricep Extension
Trigger Session Option 3
C
10 Minute AMRAP Bodyweight Lunges Plank to Wide Pushups Banded Bent Over Rows Banded Lateral Raises Chin Ups (included video that shows how to use a band for assistance) Diamond Push-Ups
D
Static Stretches
For Completion
Trigger Session Option 1
A
10 Minute AMRAP Hanging Leg Raises Banded Pulldowns Banded Chest Press Banded Rear Delt Flyes Standing Calf Raises
Trigger Session Option 2
B
10 Minute AMRAP Bodyweight Squats Banded Chest Flys Banded Straight Arm Pulldowns Banded Shrugs Banded Hammer Curls Banded Overhead Tricep Extension
Trigger Session Option 3
C
10 Minute AMRAP Bodyweight Lunges Plank to Wide Pushups Banded Bent Over Rows Banded Lateral Raises Chin Ups (included video that shows how to use a band for assistance) Diamond Push-Ups
D
Static Stretches
For Completion
A
Rest & Reflect
For Completion
