Maze Performance Training and Therapy
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 10 @ 65 %
B
Weighted Strict Pullup
4 x 8
C
Incline DB Bench Press
4 x 12
D
Chest-Supported DB Row
4 x 12
E
DB Lateral Raise
4 x 15
F
Seated Incline DB Curls
3 x 15
G
Tricep Rope Pulldowns
3 x 15
H
Treadmill Work
1 x 15:00
A
Back Squat
4 x 10 @ 65 %
B
RDL
4 x 10 @ 65 %
C
Bulgarian Split Squat
3 x 24
D
Walking Lunges
4 x 20
E
Calf Raise
5 x 15
F
Hanging Leg Raise
4 x 15
G
Cardio
1 x 30:00
A
Cardio
A
Incline Bench Press
4 x 10 @ 65 %
B
Pull-Up
5 x MAX
C
Seated DB Press
4 x 12
D
Seated Cable Row
4 x 12
E
Rear Delt Flyes
4 x 15
F
Barbell Bicep Curl
4 x 12
G
Skull Crushers
4 x 12
Conditioning
H
Option A: Assault Bike - 10 x 30 sec hard / 90 sec easy Option B: Sled Pushes x 15 rounds Option C: Rower - 10 x 30 sec hard / 90 sec easy
A
Trap Bar Deadlift
4 x 8 @ 70 %
B
Front Squat
4 x 10 @ 65 %
C
Leg Press
4 x 15
D
Prone Machine Hamstring Curl
4 x 15
E
Standing DB Calf Raise
5 x 15
F
Treadmill Work
1 x 15:00
A
Standing DB Press
4 x 10
B
DB Lateral Raise
5 x 15
C
Rear Delt Flyes
5 x 15
D
EZ Bar Curl
4 x 12
E
Hammer Curl
3 x 12
F
Tricep Pushdown
4 x 15
G
DB Overhead Tricep Extension
3 x 15
H
Cardio
A
Walk
1 x 60:00
