Top Knot Training
Weightlifting, Functional Training, Women's Training, Strength & ConditioningThis program is 6 weeks, 4 days per week.
Push day, Pull day, Leg day, and Core/Conditioning day.
This is to be completed in a gym setting.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 5:00
B1
Shoulder extension, external rotation
3 x 10
B2
Band Tricep Pressdowns
3 x 10
B3
Paloff Press
3 x 10
C
Barbell Bench Press
4 x 5
D1
Cable Triceps Pressdown
3 x 10
D2
High To Low Cable Chest Fly
3 x 10
E1
Incline DB Chest Fly
3 x 10
E2
Incline skullcrusher
3 x 10
F1
DB Arnold Press
3 x 12
F2
DB Lateral Raise
3 x 8
A
Treadmill Work
1 x 10:00
B1
Static Hamstring to Quad Stretch
2 x 10
B2
Air Squat
2 x 15
B3
Forward Walking Lunges
2 x 10
B4
Walking Side Lunge (w/ hip rotation)
2 x 12
C
Back Squat
4 x 5
D1
Leg Extension
3 x 10
D2
Romanian Deadlift (RDL)
3 x 8
E
Sled Push
2 x 1:00
A
Cardio
1 x 5:00
B1
TRX 45 Degree Row
2 x 15
B2
TRX Biceps Curl
2 x 15
C
Pull-Up
3 x 8
D1
Lat Pulldown
3 x 12
D2
Bicep Curl with Plate
3 x 10
E
Seated Cable Row
3 x 12
F1
DB Bicep Curls
3 x 10
F2
Alternating DB Hammer Curl
3 x 10
G1
1-Arm DB Row
3 x 8
G2
DB Reverse Fly
3 x 8
A
Cardio
1 x 7:00
B
Stretching/Flexibility Circuit
C
Dynamic Stretch
D1
Crunches
2 x 30
D2
Bicycle Sit-Ups
2 x 30
D3
6 Inch Hold
2 x 30
E1
Jumping Jacks (Basic)
3 x 30
E2
Air Squat
3 x 15
E3
Burpee
3 x 10
E4
Bodyweight Step-Up
3 x 10
E5
Push Ups
3 x 10
F
Cardio
1 x 10:00
