No Days Off Performance
Personal Training, Functional Fitness1 sessions per week
Must use App app to view and log training
Program Training
A
Incline DB Bench Press
8, 5, 5, 5, 7, 8
B
Incline DB Fly
4 x 10
C
Barbell Bench Press
8, 6, 5, 5, 5
D
DB Fly
4 x 12
E
Kneeling Landmine Press
4 x 12
F
Plate Raise
4 x 12
G
Push-Up
3 x MAX
H
Skull Crushers
4 x 10
I
Triceps Complex ( Pro, Sup, OH)
6, 7, 8, 9, 10, 11
J
DB Single Arm Tricep Extension
4 x 10
K
Dips
3 x MAX
A
Deadlift
10, 6, 6, 6, 6, 10
B
Barbell Rows
4 x 12
C1
Lat Pull Downs
4 x 12
C2
Lat Pulldown
4 x 12
D
T-Bar Row
4 x 12
E
Lat Push Downs
4 x 12
F
Wide Grip Pull Ups
3 x MAX
G
Bicep Curls ( 21’s Series)
3 x 21
H
DB Bicep Curls
4 x 12
I
Hammer Curl
4 x 12
J
Wide Grip Standing Barbell Curl
3 x MAX
A
Back Squat
12, 12, 6, 6, 6, 6, 12
B
Jefferson Squat
4 x 10
C
Leg Press
5 x 12
D
Hack Squat
3 x 12
E
Leg Extension
4 x 12
F
Lying Leg Curl
4 x 12
G
DB Hamstring Curl
4 x 12
H
Reverse Lunges
4 x 12
I1
Hip Abductor Machine
3 x 12
I2
Hip Adductor Machine
3 x 12
J
Calf Raise
4 x 12
K
Standing Barbell Calf Raise
4 x 12
L
DB Seated Single Leg Calf Raise
4 x 12
M
Walking Lunges
2 x MAX
N
3-way Shoulder Shocker
3 x 30
A
Bent Over Row
4 x 12
B
DB Bench Press
4 x 12
C
T-Bar Row
4 x 12
D
Incline Bench Press
4 x 12
E
1-Arm DB Row
4 x 12
F
Decline DB Bench Press
4 x 12
G
Lat Pulldown
4 x 12
H
DB Fly
4 x 12
I
DB Pullover
4 x 12
J
Med Ball Pushups
3 x MAX
K
Weighted Pull Ups
3 x MAX
Prep
A
Standard RAMP Warm-up
Select 2 or 3 of the exercises listed in each block Set Range : 2-3 per each Rep Range: 5- 10 yards/ 10-12 A Jumping Jacks Split Jacks High Knees Butt Kicks Line Hop Series B Fire Hydrants Bird Dogs Bear Crawls Frog Pose Reach Arounds C Quad Pull Reach Forward SL RDL w Reach Lateral Hip Slides Knee Hug Worlds Greatest Heel to Toe with pop Squat to Reach Cradle to Lateral Lunge Squat to reach Lateral Squat to Worlds Greatest D Single Leg Hops Pogo Hops A skips Arm Circles SL Skips Line Hops
Circuit
B
3 x 20 yard Single Switches 3x 20 yard C Skips 3 x 20 yard triple Switches 3 x 20 yard Bounds Rest Intervals: 10 yard : 1 min 20 yard : 1:30 30 yard: 2:00 40 yard : 2:30 50 yard: 3:00 60 yard: 3:30
C1
Sprint
20, 20, 20, 30, 30, 30, 40, 40, 40, 40
C2
Triple Response Broad Jump
3 x 3
C3
Vertical Jump
3 x 3
D
Power Clean
4 x 3
E
Push Press
4 x 3
F
RDL
4 x 6
G
Hanging Leg Raise
3 x MAX
A
DB Shoulder Press
4 x 12
B
Seated Lateral Raise
4 x 12
C
Standing Arnold Press
4 x 12
D1
Cable Facepull
4 x 12
D2
Front Plate Raise
4 x 12
E
Reverse Flys
4 x 12
F
Banded Lateral Raise
4 x 12
G
Bicep Curls ( 21’s Series)
3 x MAX
H
Skull Crushers
4 x 12
I
Alternating DB Hammer Curl
4 x 12
J
Triceps Complex ( Pro, Sup, OH)
5, 6, 7, 8, 9, 10, 11
K
Spider Curls
4 x 12
L
DB Single Arm Tricep Extension
4 x 12
M
Barbell Bicep Curl
3 x MAX
N
Dips
3 x MAX
A
Box Squat
12, 8, 8, 8, 6, 6, 12
B
Weighted Sissy Squat
4 x 12
C
Seated Single Leg Press
5 x 12
D
Front Squat
3 x 12
E
Leg Extension
3 x 12
F
DB Hamstring Curl
4 x 12
G
SL Hamstring Curl
4 x 12
H1
Hip Abductor Machine
3 x 12
H2
Hip Adductor Machine
3 x 12
I
Rocking Standing Calf Raise
4 x 12
J
Calf Raise Series
3 x 12
K
3-way Shoulder Shocker
3 x 30
