Nick Lund Performance
Strength & Conditioning, Functional Fitness, General FitnessFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 3:00
Conditioning
B
Full Body Activation
Perform for 1 round - Downward dog to cobra pose x 5 reps - Quadruped Adductor Rock back x 10 reps per side - Cat-Cow x 10 reps - Thoracic Wall Opener x 10/10 reps - Knee hug w Reverse Lunge x 5/5 reps - Inchworm w pushup x 5 reps
C1
Goblet Squat
4 x 6
C2
Band Assisted Chin-Up
4 x 6
D1
Seated DB Shoulder Press
3 x 10
D2
DB SA Single Leg RDL
3 x 10
E1
Half Kneeling Banded Rotations
3 x 10
E2
DB Lateral Raise
3 x 12
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Hamstring Stretch to Squat
2 x 10
B2
H-K Thoracic Wall Opener
2 x 10
B3
Dowel Shoulder Rotations
2 x 10
Conditioning
C
Aerobic Bike Sprint Intervals
Pick a cardio modality and perform the following; Set 1: 8 rounds 40 seconds harder effort / 20 seconds rest (easier effort) Repeat for 8 minutes straight then take a 2 minute rest. Set 2: 8 rounds 30 seconds on harder effort / 30 seconds rest (easier effort) Repeat for 8 minutes straight then take a 2 minute rest. Set 3: 8 rounds 20 seconds on sprint effort / 40 seconds rest (easier effort) Repeat for 8 minutes straight then take a 2 minute rest.
Conditioning
D
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
Conditioning
B
Full Body Activation
Perform for 1 round - Downward dog to cobra pose x 5 reps - Quadruped Adductor Rock back x 10 reps per side - Cat-Cow x 10 reps - Thoracic Wall Opener x 10/10 - Knee hug w Reverse Lunge x 5/5 - Inchworm w pushup x 5
C1
Barbell Bench Press
4 x 6
C2
Elevated DB Single Leg Glute Bridge
4 x 10
D1
DB Lateral Lunge
3 x 8
D2
Incline DB Row
3 x 8
E1
Banded Pull Apart
3 x 15
E2
Adductor Plank (Short lever)
3 x 20
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Cook Squat
2 x 10
B2
Downward Dog to Groiner
2 x 8
B3
Side Lying Shoulder Sweeps
2 x 8
C
Steady State Cardio
1 x 45:00
Conditioning
D
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
Conditioning
B
Full Body Activation
Perform for 1 round - Downward dog to cobra pose x 5 reps - Quadruped Adductor Rock back x 10 reps per side - Cat-Cow x 10 reps - Thoracic Wall Opener x 10/10 - Knee hug w Reverse Lunge x 5/5 - Inchworm w pushup x 5
C1
Hex Bar Deadlift
4 x 6
C2
Banded Pallof Holds
4 x 30
D1
DB Goblet Step Up
3 x 10
D2
Band Face Pull
3 x 12
E1
DB Bicep Curls
3 x 12
E2
Banded Lateral Low Walks
3 x 12
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
