Wolfventure Strength & Conditioning
Functional Fitness, Functional Training, Tactical, Tactical / Military, Combat SportsThe bare minimum program is designed for those who have minimal equipment. Squat rack, pull-up bar, barbell, plates and a skipping rope.
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 this is the program for you!
Features3 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
Barbell Cuban Press
3 x 10
B
Chin-Up
2 x MAX
C
Barbell Incline Bench Press
4 x 5
D1
Barbell Row
10, 10, 8, 8
D2
Hand Release Push-Up
10, 10, 8, MAX
E1
Wall Triceps Extension
3 x 15
E2
Barbell Bicep Curl
3 x 15
F
Burpee
2 x 1:00
A1
Terminal Knee Extension (step)
3 x 15
A2
90/90 Hip Shift
3 x 5
A3
Adductor Rocker
3 x 10
B
Barbell Split Squat
2 x 8
C
Deadlift
6, 6, 4, 4
D1
Bodyweight Step-Up
10, 10, 8, 8
D2
Hamstring Walkouts
6, 6, 5, 5
E1
Plank w/ Knee Taps
3 x 0:30
E2
Side Plank with Abduction
3 x 10
F
Drunken Mountain Climbers
1 x 4:00
A1
T Spine Mobility
3 x 0:30
A2
Supinated Wall Slides
3 x 10
A3
Lat Doorway Stretch
3 x 3
B
Floor Press
10, 10, 8, 8
C
Inverted Row
5 x 5
D1
Push Press
4 x 6
D2
Scap Retraction Pull-up
3 x 5
D3
Push-Up
3 x 10
D4
YTW
3 x 10
E1
Plate Truck Driver
3 x 10
E2
DB Overhead Tricep Extension
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
Single Leg Glute Bridge
3 x 12
D2
Counter Balance Squat
3 x 10
D3
Standing Calf Raise
3 x 20
D4
Standing Wall Dorsiflexion
3 x 20
E1
Russian Twists
3 x 15
E2
Toe Touch Crunch
3 x 10
