Pacific Coast Performance
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up - Rebecca
Warm Up: Take your time and work up to a light sweat -Heel scoops x 20 -Body weight Squat x 15 -Heel walks & Toe walks w/arm circles bkwd & Fwd x 15 yds OR :20 each -High Plank hold - 2 x :15-:30 -Prone Row OR Band Pull-Apart x 15 -Glute Bridge x 20
B
Body weight Squat
4 x 10
C
Push Up on bench
4 x 10
D
Calf Raise Series
3 x 15
E
OH Plate Hold
3 x 0:20
A
Walk
Prep
A
Warm Up - Rebecca
Warm Up: Take your time and work up to a light sweat -Heel scoops x 20 -Body weight Squat x 15 -Heel walks & Toe walks w/arm circles bkwd & Fwd x 15 yds OR :20 each -High Plank hold - 2 x :15-:30 -Prone Row OR Band Pull-Apart x 15 -Glute Bridge x 20
B
Y-Balance reach squat
3 x 10
C
Seated Cable Row
3 x 10
D
Prone hamstring curl machine
3 x 10
E
Plank
3 x 0:30
A
Zone 2 Cardio
Prep
A
Warm Up - Rebecca
Warm Up: Take your time and work up to a light sweat -Heel scoops x 20 -Body weight Squat x 15 -Heel walks & Toe walks w/arm circles bkwd & Fwd x 15 yds OR :20 each -High Plank hold - 2 x :15-:30 -Prone Row OR Band Pull-Apart x 15 -Glute Bridge x 20
B
High Plank Shoulder Taps
3 x 10
C
Lat Pulldown
3 x 10
D
Glute Bridge
3 x 12
E
KB Farmer carry
3 x 20
