McCann Fitness & Nutrition
Strength & ConditioningThis is one for my mental health homies. I know anytime I start to get down, hitting the gym and absolutely killing my lifts make me feel a hell of a lot better. (Endorphins and shit)
That is all this is. Four weeks of fucking shit up, to get your head right.
There will be some two a days. There will be some cardio. And there may be a few, "Why the fuck am I doing this?".
But all in all, after these four weeks you should feel a little better about your shit. Or, be so sore that you don't care.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Warm Up
1 x 1
B
Back Squat
5 x 8
C
Close stance heel elevated goblet squat
4 x 12
D1
Leg Extension
4 x 18
D2
Bulgarian Split Squat
4 x 10
D3
Walking Lunges
4 x 10
E
Walk
1 x .5
A
Ladder Sprints
1 x 45:00
A
Push Ups
4 x 25
B
Barbell Bench Press
5 x 8
C
Incline Bench Press
4 x 10
D
DB Barrell Bench Press
3 x 12
E
Skull Crushers
4 x 8
F1
Cable Tricep Extension, Rope
3 x 12
F2
Dip
3 x 12
A
Rowing
1 x 1600
B
Deadlift
5 x 8
C
Lat Pulldown, Wide Grip
3 x 12
D1
Pendlay Row
3 x 10
D2
Single Arm Upright Row
3 x 10
E
Pull-Up
1 x 50
A
Treadmill Work
1 x 30:00
A
Rowing
1 x 10:00
B1
Cable Lateral Raise
4 x 12
B2
Wide grip upright row
4 x 12
B3
Lying Rear Delt Fly, DB
4 x 12
C
Incline DB Front Raise
3 x 10
D
Decline Leg Raise
3 x 20
E
Bicycle to Single Leg Raise
3 x 12
F
Russian Twist Rainbow
3 x 20
A
Treadmill Work
1 x 1
B
1 1/2 RDL
5 x 8
C
Good Morning Sumo Squat
4 x 12
D
Landmine Donkey Kick
3 x 15
E1
DB Leg Curl
4 x 12
E2
Hyperextension
3 x 20
F
Treadmill Work
1 x .5
A
Treadmill Work
1 x 30:00
A
Stairmill
3 x 5:00
B
Devil Press
4 x 10
C
Squat to Press video
4 x 10
D
Overhead Walking Lunge
4 x 10
E
Strict Lower Hanging Leg Lifts
3 x 20
A
Beginner Mobility 1
Kara McCann
With two decades of experience in the fitness industry and with a career as a firefighter/paramedic, I know what it takes to be at the top of your game - physically, mentally and emotionally. My training programs are not for the faint of heart.
