New Breed Athletics
Strength & ConditioningTotal Body strength and conditioning program for women.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Burpee Inverted Rows Circuit
4RDS Burpees x10 Inverted Rows x10
B1
Dumbbell RDL
5, 5, 10, 10
B2
Zercher Squat
5, 5, 10, 10
B3
Sit-up
4 x 10
B4
Light Jog
4 x 100
C
DB Shoulder Press
5, 5, 10, 10
D
Lat Pulldown
5, 5, 10, 10
A1
Weighted Glute Bridge
4 x 7
A2
Single Leg Sprinter Glute Bridge
4 x 10
B1
Flutter Kicks
3 x 25
B2
V-Ups
3 x 15
C1
Frog Pumps
3 x 35
C2
Bicycle Sit-Ups
3 x 25
Conditioning
A
DB Deadlift x6 Box Jump x9 KB Swing x12 CIRCUIT
5RDS DB Deadlift x6 Box Jump x9 KB Swing x12
B1
DB Reverse Lunge
5, 5, 5, 10, 10
B2
Push-Up
5 x 10
B3
Seated Row
5 x 10
B4
Rowing
5 x 150
C1
Bench Dips
4 x MAX
C2
Hammer Curl
4 x MAX
A
1.5 Split Squat
6, 7, 7, 7
B
Single Leg Weighted Hip Thrust
3 x 35
Circuit
C
2-3RDS A) Weighted Flutter Kicks (Holding D Bell Over Face) x30 sec B)Burpee x10 C)MT.Climber x30 sec
Conditioning
A
Jog 200yds Burpee Box Jump x10 KB Swings x12 Circuit
4RDS Jog 200yds Burpee Box Jump x10 KB Swings x12
B1
Leg Extension
10, 10, 20, 20
B2
Trap Bar Deadlift
5, 5, 10, 10
B3
Med Ball Toe Touch
4 x 10
B4
Jumping Jacks
4 x 0:30
C
DB Bench Press
5, 5, 10, 10
D
Chest-Supported DB Row
5, 5, 10, 10
