10-Week Body Recomposition Program
Enfort Fitness
General Fitness, Functional Fitness, Strength & ConditioningThis program is for anyone looking to reclaim their fitness, this 10 week program will help build muscle and drop body fat percentage.
The program begins with a preparation phase of two weeks where we will build up tissue resilience and volume. Following that, we do four weeks of an accumulation block where we build on our preparatory block and continue ramping up volume. The final four weeks of the program is an intensification block, here we realize the strength gains made in the previous block and progressively add weight to our lifts.
A1
Assault Bike
1 x 3:00
A2
Thoracic Rotation on Wall
1 x 8
A3
Foam Roller Thoracic Extension
1 x 8
A4
Glute Bridge March
1 x 8
A5
Band Facepulls
B1
Cable FFE Split Squat
3 x 10
B2
Single Leg Prone Hamstring Curl
3 x 10
B3
Anterior Step Down
3 x 12
C1
Supine Cable Hip Flexion
C2
Tibialis Anterior Raise
C3
Seated Calf Raise
D1
Side Plank with Hip Abduction
2 x 12
D2
Alternate Supermans
2 x 12
A1
Assault Bike
1 x 3:00
A2
Thoracic Rotation on Wall
1 x 8
A3
Foam Roller Thoracic Extension
1 x 8
A4
Glute Bridge March
1 x 8
A5
Band Facepulls
B1
Alternating Incline DB Press
3 x 10
B2
Incline Dumbbell Row
3 x 10
B3
Neutral Pulldowns
3 x 12
C1
Supine Cable Facepulls
3 x 12
C2
DB External Rotation
C3
Trap 3 Raise
3 x 10
D1
Back Extension
2 x 12
D2
Toe touches
2 x 20
A
Light Jog
1 x 10:00
B1
Dynamic 90/90 Stretch
1 x 12
B2
Couch Stretch (Hip Flexors)
1 x 1:30
B3
Pigeon Stretch
1 x 90
B4
Hamstring Rope Stretch
1 x 12
B5
Dead Hang
1 x 1:00
A1
Assault Bike
1 x 3:00
A2
Thoracic Rotation on Wall
1 x 8
A3
Foam Roller Thoracic Extension
1 x 8
A4
Glute Bridge March
1 x 8
A5
Band Facepulls
B1
Cable FFE Split Squat
3 x 10
B2
Single Leg Prone Hamstring Curl
3 x 10
B3
Anterior Step Down
3 x 12
C1
Supine Cable Hip Flexion
C2
Tibialis Anterior Raise
C3
Seated Calf Raise
D1
Side Plank with Hip Abduction
2 x 12
D2
Alternate Supermans
2 x 12
A1
Assault Bike
1 x 3:00
A2
Thoracic Rotation on Wall
1 x 8
A3
Foam Roller Thoracic Extension
1 x 8
A4
Glute Bridge March
1 x 8
A5
Band Facepulls
B1
Alternating Incline DB Press
3 x 10
B2
Incline Dumbbell Row
3 x 10
B3
Neutral Pulldowns
3 x 12
C1
Supine Cable Facepulls
3 x 10
C2
DB External Rotation
3 x 10
C3
Trap 3 Raise
3 x 12
D1
Back Extension
2 x 12
D2
Toe touches
2 x 20
A
Light Jog
1 x 12:00
B1
Dynamic 90/90 Stretch
1 x 12
B2
Couch Stretch (Hip Flexors)
1 x 1:30
B3
Pigeon Stretch
1 x 90
B4
Hamstring Rope Stretch
1 x 12
B5
Dead Hang
1 x 1:00
Warren Lindsay
Warren owns an athletic facility in Ottawa, Canada and has been developing athletes for over 15 years. Warren prides himself on his ability to stay athletic as he gets into his late 30s, aiming for a 37 inch vertical at 37 years old. His mission is to help young adults regain their athleticism.