adrian.mateo@live.com1234
Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5, 5, 3, 3, 2, 1, 1, 3 @ 40, 50, 60, 70, 75, 80, 85, 100 %
B
TrapBar Jump
5 x 5 @ 3, 3, 3, 4, 4
C1
DB Bulgarian Split Squat
3 x 12
C2
Cossack Squat
3 x 12
C3
Calf Raise
3 x 20
D1
Split Stance Med Ball Rotation
3 x 10
D2
Hollow Hold
3 x 0:30
A
Strict Press
5, 5, 3, 3, 2, 1, 1, 3 @ 40, 50, 60, 70, 75, 80, 85, 100 %
B
DB Push Press
5 x 6 @ 6, 6, 6, 7, 7
C1
Ring Dips
3 x 12
C2
Alternating DB High Pulls
3 x 12
C3
Band Face Pull
3 x 12
D1
KB Halo
3 x 12
D2
Bear Position Bird Dog
3 x 12
D3
Banded Tib Raises
3 x 15
A
Deadlift
5, 5, 3, 3, 2, 1, 1, 3 @ 40, 50, 60, 70, 75, 80, 85, 100 lb
B
Pendlay Row
5 x 6 @ 6, 6, 6, 7, 7
C1
B-Stance RDL with Rotation
3 x 12
C2
Bent Over DB Row
3 x 12
C3
Med Ball Bridge Curl
3 x 12
D1
KB Farmer's Walk
3 x 100
D2
Paloff Press
3 x 12
D3
Single Leg Standing Calf raise
3 x 12
