Wolfventure Strength & Conditioning
Functional Fitness, Functional Training, General Fitness, Miscellaneous, OtherThis program has been developed to have three phases each lasting 4 weeks in length.
If you want to make some serious gains at home this program is for you. All that is required is your body and back pack that you can load for certain exercises.
It follows a trip-phasic model with the first 4 weeks focusing on slow lowering eccentrics, followed by 4 weeks of isometric holds, and finishing up with some explosive concentric focused movements.
The no equipment no problem plan is designed for beginners and intermediate exercise enthusiasts who want to get their workouts done at home. Short on time to drive back and forth to the gym? Use this plan for at home training!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Hip Shift
3 x 5
A2
Jumping Jacks
3 x 10
A3
Seal Jacks
3 x 10
B1
Push-Up
3 x 7 @ 5
B2
Inverted Row
3 x 7 @ 5
B3
YTW
3 x 15
C1
Multiplane Lunge
3 x 6
C2
Terminal Knee Extension (step)
3 x 10
C3
Glute Bridge
3 x 20
A1
Adductor Rocker
3 x 10
A2
Arm Circles
3 x 10
A3
Drunken Mountain Climbers
3 x 20
B1
Split Squat
3 x 7 @ 5
B2
Single Leg Glute Bridge
3 x 7 @ 5
B3
Bodyweight Step-Up
3 x 8
C1
Barbell Push-Up
3 x 8
C2
Bench Dips
3 x 8
C3
Wall Triceps Extension
3 x MAX
D1
Bird Dog
3 x 5 @ 2
D2
Side Plank with Abduction
3 x 5
A1
High Knees In Place
3 x 10
A2
Arm Swings
3 x 10
A3
Pigeon Stretch
3 x 3
B1
Barbell Push-Up
3 x MAX
B2
Blackburn Series
3 x 20
B3
DB Pullover
3 x 10
C1
Forward Walking Lunges
3 x 10
C2
DB Death March
3 x 10
C3
Bear Crawl
3 x 10
D1
DB Overhead Tricep Extension
3 x 10
D2
Hammer Curl
3 x 10
D3
Air Squat
50, 0, 0
E1
RKC Plank
3 x 5 @ 5
E2
Inchworm
3 x 5
A1
Burpee
1 x 8 @ 1:00
A2
Sit-out
1 x 10 @ 1:00
A3
Split Squat Jump
1 x 10 @ 1:00
A4
Front Plank on Elbows
1 x 0:30 @ 1:00
A5
Push-Up
1 x 0:30 @ 1:00
B1
V Sit Hold
3 x 0:20
B2
Shoulder Taps
3 x 10
B3
Rolling Side Plank
3 x 10
