TranscendNM
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Adult Warm Up
Foam Roll Activation Banded Hip EXT/INT Banded Squats Banded Glute Bridge Mobility Quadraped Hip Series x 5 EACH Shoulder CARs X 5EACH Neck CARs X 5EACH T Spine Rotation x 5 each Dynamic Leg Lower x 3 each Worlds Greatest Stretch (Knee over toe, heel down) x 3 each Track Stretch x 3 each SLDL x 3 each 3 WAY LUNGE x 3each
B1
Hurdle Hops
4 x 6
B2
Medicine Ball Rotational Slam
4 x 6
C1
2 DB Staggered DL
4 x 6
C2
Tall Plank w/Shoulder tap
4 x 8
C3
Glute Bridge Marching
4 x 8
D1
Split Stance DB Overhead Press
4 x 6
D2
Slider Leg Curl
4 x 6
D3
Push-Up
4 x 8
E1
Suitcase Carry
3 x 20
E2
Straight Leg Sit Ups
3 x 8
Prep
A
Adult Warm Up
Foam Roll Activation Banded Hip EXT/INT Banded Squats Banded Glute Bridge Mobility Quadraped Hip Series x 5 EACH Shoulder CARs X 5EACH Neck CARs X 5EACH T Spine Rotation x 5 each Dynamic Leg Lower x 3 each Worlds Greatest Stretch (Knee over toe, heel down) x 3 each Track Stretch x 3 each SLDL x 3 each 3 WAY LUNGE x 3each
B1
Lateral Bound
3 x 6
B2
Standing side toss
3 x 6
B3
Dead Bug
3 x 6
C1
Split Squat
4 x 6
C2
Single Arm TRX Row
4 x 8
C3
Goblet Lateral Lunge w/slider
4 x 8
D1
Bent Over DB Row
4 x 8
D2
2 DB Reverse Lunge
4 x 8
D3
Body Saw
4 x 8
E1
DB Overhead Carry
4 x 20
E2
SkiErg
4 x 8
Prep
A
Adult Warm Up
Foam Roll Activation Banded Hip EXT/INT Banded Squats Banded Glute Bridge Mobility Quadraped Hip Series x 5 EACH Shoulder CARs X 5EACH Neck CARs X 5EACH T Spine Rotation x 5 each Dynamic Leg Lower x 3 each Worlds Greatest Stretch (Knee over toe, heel down) x 3 each Track Stretch x 3 each SLDL x 3 each 3 WAY LUNGE x 3each
B1
Step Up
4 x 6
B2
Box Jump
4 x 5
C1
DB Snatch
4 x 6
C2
1/2 Kneel Wood Chop
4 x 8
C3
TRX Tricep Extension
4 x 8
D1
1-Leg RDL Isometric Hold
4 x 6
D2
2 DB Walking Lunges
4 x 8
D3
Full Mountain Climber
4 x 8
E1
DB Farmer's Carry
4 x 20
E2
Lateral Bear Crawl
4 x 10
