PSP3
General Fitness
Coach
Peak Sports Performance
This 3 day "at home" program is just enough to keep the middle aged person functionally strong, agile, and mobile.
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Light DB's/KB's
Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 1
A1
ISO Split Squat
5 x 15
A2
Front Plank
5 x 30
A3
PVC Hip Hinge
4 x 8
B1
Snow Devil
4 x 15
B2
Single Leg Hip Extensions
4 x 10
C1
Rolling Pigeon Stretch
4 x 5
C2
Push-Up
4 x 10
D1
Hip Rocker Series
1 x 5
D2
Foam T-Spine (Rotation)
1 x 8
Wednesday
Week 1 Day 2
A1
DB Goblet Squat
5 x 8
A2
1/2 Kneel T Spine Rotation
4 x 5
A3
Side Plank
4 x 15
B1
Wall Angels
4 x 10
B2
PVC SL RDL
4 x 8
C1
Lateral Lunge
4 x 8
C2
Shoulder Taps
4 x 10
D
Hip Rotation Series
2 x 5
Friday
Week 1 Day 3
A1
KB Deadlift
5 x 10
A2
Deadbugs
5 x 10
B1
Prone T, W, Arrow Pulses
4 x 10
B2
Birddogs
4 x 10
C1
Yoga Push-ups
4 x 5
C2
Hip Extensions March
4 x 10
D1
Couch Stretch (Hip Flexors)
2 x 15
D2
Leg Swing Series
1 x 5
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