Dane Larsen Exercise Physiology
For Emerging Athletes with 0-1 Years Gym Experience
3 sessions per week
Must use App app to view and log training
Program Training
A1
Dynamic Warm-Up
1 x 5:00
A2
Foam Roll Full Body
1 x 5:00
B1
Single Leg Hip Raise
2 x 12
B2
Deadbug
2 x 16
B3
Prone W
2 x 10
C1
BB Hip Thrust
3 x 10
C2
Band Chin Ups
3 x 10
D1
Arabesque
3 x 10
D2
Rings Row
3 x 10
E1
Russian Twist
3 x 0:30
E2
Plank
3 x 0:30
F
Cardio
1 x 5:00
A1
Dynamic Warm-Up
1 x 5:00
A2
Foam Roll Full Body
1 x 5:00
B1
Single Leg Hip Raise
2 x 12
B2
Deadbug
2 x 16
B3
Prone W
2 x 10
C1
Goblet Squat
3 x 10
C2
Plate Weight Chest Press
3 x 10
D1
Single Leg Squat to Box
3 x 10
D2
Half Kneeling Single Arm Shoulder Press
3 x 10
E1
Half Kneeling Pallof Press
3 x 10
E2
Side Plank
3 x 0:30
F
Cardio
1 x 5:00
A1
Seated Straddle Hamstring Stretch
1 x 1:00
A2
Bench Pigeon Stretch
1 x 1:00
A3
Adductor Rock Back
1 x 1:00
A4
Lat Stretch
1 x 1:00
A5
Hip Flexor Couch Stretch
1 x 1:00
A6
Bow and Arrow
1 x 1:00
A7
Cat Camel
1 x 1:00
B
Recovery Breathing
1 x 5:00
Dane Larsen
I help people MOVE BETTER, get PAIN-FREE, and BIO-HACK the system ?????????? Exercise Physiologist | Strength Rehab Coach
