Performance based PT
Day 1 lower body
Day 2 upper body
Day 3 total body/core based
3 sessions per week
Must use App app to view and log training
Program Training
A
Lower body warm up
B
Air Squat
3 x 20
C
Lower body warm up
D
Reverse Lunges
3 x 20
E
Bodyweight Good Morning
3 x 15
F
Lateral Lunge
3 x 20
G
Hamstring Walkouts
3 x 12
FINISHER // AMRAP 8
H
In 5 minutes, complete as many rounds as possible of: 10 V-sits 15 Inchworms 20 Mountain Climbers Track how many rounds you got!
Warm-up
A
Complete 2 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Push-Up
4 x MAX
B2
Shoulder Taps
5 x 10
B3
Bench Dips
4 x 10
C1
Walking Plank
3 x 0:30
C2
Side Plank On Hand
3 x 30
C3
Bear Crawl
3 x 30
FINISHER // AMRAP 7 min
D
In 6 minutes, complete as many rounds as possible of: 15 Frog sits 10 Burpees 5 Inchworm push ups Track how many rounds you got!
A
Heroic Warm-up
For Completion
B1
Squat touchdown
10, 9, 8, 7, 6
B2
Hollow Rock
10, 9, 8, 7, 6
B3
Bicycle Sit-Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30
Mixed Emom 9
C
3 rounds every minute on the minute (emom) 10 Cross over push ups 12 Burpees 20 side to side shuffle
