Wolfventure Strength & Conditioning
Functional Fitness, Functional Training, Multi-sport, Combat Sports, TacticalThe home bunker program is designed for those who have developed home gyms in their garage, basement etc.
Those looking for some structure to follow a program that they could do in their personal gym and crush some PRs while also staying healthy aka avoid injuries.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
T-Spine Reach
3 x 10
A2
Scap Push-Up
3 x 10
A3
Double Hand Band External Rotation
3 x 20
B
Inverted Row
2 x 20
C
Incline DB Bench Press
4 x 5
D1
Bent Over DB Row
10, 10, 8, 8
D2
Half-Kneeling DB Shoulder Press
10, 10, 8, 8
E1
Incline DB Pec Fly
3 x 12
E2
Chest Supported Rear Fly
3 x 12
F
Airdyne
4 x 12
A1
Terminal Knee Extension (band)
3 x 20
A2
90/90 Hip Shift
3 x 5
A3
Adductor Rocker
3 x 10
B
Goblet Squat
2 x 20
C
Deadlift
6, 6, 4, 4
D1
DB Reverse Lunge
8, 8, 6, 6
D2
DB RDL
10, 10, 8, 8
E1
Plank w/ Knee Taps
3 x 0:30
E2
Side Plank with Abduction
3 x 10
F
Russian KB Swing
3 x 20
A1
T Spine Mobility
3 x 0:30
A2
Supinated Wall Slides
3 x 10
A3
Seated External Rotation
3 x 10
B
DB Floor Press
10, 10, 8, 8
C
3 Point Stance Row
5 x 5
D1
Push Press
4 x 6
D2
DB Upright Row
3 x 10
D3
Push-Up
3 x 10
D4
Band Face Pull
3 x 12
E1
Plate Truck Driver
3 x 10
E2
3-D Band Pull Apart
3 x 20
F
Jump Rope
4 x 50
A1
Reverse Lunge to Step Up
3 x 5
A2
Squat to Hamstring Stretch
3 x 10
A3
Air Squat
3 x 20
B
Back Squat
5, 5, 4, 4
C
Walking Lunges
4 x 10
D1
B Stance DB Deadlift
3 x 6
D2
DB Front Squat
3 x 10
D3
Exercise Ball Hamstring Curls
3 x 10
D4
Standing Wall Dorsiflexion
3 x 20
E1
Reverse Crunch with Exercise Ball
3 x 15
E2
Toe Touch Crunch
3 x 10
