Dane Larsen Exercise Physiology
This program is designed for Youth Athletes with at least 2 Years of gym experience who have already set a strong foundation in the gym.
In this program, we aim to further your strength and power development by delve into more complex movement patterns and safely load heavier weights.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll Full Body
1 x 5:00
A2
Plate Weight Dead Bug
2 x 16
A3
Resisted Side Steps
2 x 15
B1
Trap Bar Deadlift
4 x 8
B2
Box Jump
4 x 6
C1
Walking Lunge
3 x 16
C2
Seated Row
4 x 8
D1
Lat Pull Down
4 x 10
D2
Single Leg DB Hip Thruster
3 x 10
E
Half Kneeling Pallof Press
3 x 10
F
Recovery Breathing
1 x 5:00
A
Foam Roll Full Body
1 x 5:00
B1
Plate Weight Dead Bug
2 x 16
B2
Resisted Side Steps
2 x 15
C1
BB Back Squat
4 x 8
C2
Broad Jump
4 x 6
D1
DB Bench Press
4 x 8
D2
Step Down
3 x 10
E1
Seated DB Shoulder Press
4 x 8
E2
Supported Single Leg RDL
3 x 10
F
Plank Pull Thru
3 x 16
G
Recovery Breathing
1 x 5:00
A1
Seated Straddle Hamstring Stretch
1 x 1:00
A2
Adductor Rock Back
1 x 1:00
A3
Bench Pigeon Stretch
1 x 1:00
A4
Lat Stretch
1 x 1:00
A5
Side Lying Windmill
1 x 1:00
A6
Hip Flexor Couch Stretch
1 x 1:00
B1
Ab Cycling
3 x 0:30
B2
Plank High to Low
3 x 0:30
B3
Side Plank
3 x 0:30
C
Yoga Nidra
1 x 10:00
Dane Larsen
I help people MOVE BETTER, get PAIN-FREE, and BIO-HACK the system ?????????? Exercise Physiologist | Strength Rehab Coach
