Top Knot Training
Women's Training, Personal Training, Strength & ConditioningPerfect for folks with desk jobs!
This At-Home programming is designed to strengthen your back, core, and glutes (which are all weakened by long hours sitting in front of a computer)
4 weeks, 4 days a week
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 5:00
A2
Flexibility Routine 1
1 x 15:00
B1
Bird Dog
3 x 10
B2
Glute activation bridge
3 x 10
C
Crunches
3 x 15
D
Wall Sit
3 x 0:30
E
Cardio
1 x 5:00
A1
Cardio
1 x 5:00
A2
Shoulder Stretching Routine
1 x 15:00
B
Superman
3 x 12
C
Banded External Shoulder Rotation
3 x 12
D
Banded Lat Pulldown
E1
Crunches
2 x 20
E2
Side Plank
2 x 2
F
Cardio
1 x 5:00
A1
Cardio
1 x 5:00
A2
Lower Back Stretching Routine
1 x 12:00
B1
Press Ups (Mobility)
3 x 10
B2
Bird Dog
3 x 10
C
Lateral Leg Raise
3 x 10
D
Donkey Kicks
3 x 10
E
Plank
3 x 30
F
Cardio
1 x 5:00
A1
Cardio
1 x 5:00
A2
Shoulder Stretching Routine 2
1 x 12:00
B1
Banded External Shoulder Rotation
3 x 12
B2
Banded Straight Arm Pulldown
3 x 12
C
Banded Row
3 x 12
D1
Dead Bug
3 x 30
D2
Crunch
3 x 30
E
Cardio
1 x 5:00
