This 6 week training plan is built on progressive principles of strength training and cardio to help meet any individual where they are at no matter what experience level! The plan starts off with a movement self-assessment to help guide you on how to make better exercises decisions based on what you see during the assessment. There is an "Assessment Interpretation" video as well to help with this process.
The plan progresses exercises over the course of 6 weeks and helps guide on how to approach each exercise. We don't believe in cookie cut programs at AFC so we made a cookie cutter that molds its shape to you and explains how to best proceed with exercise, intensity, and weight selection!
If you ever have any questions please reach out to us at alliancefitnesscenterpa@gmail.com
FeaturesA1
Standing Medball Chest Toss.AFC
3 x 5
A2
Goblet Carry.AFC
B1
Squat Phase 1
3 x 8
B2
TRX Row.AFC
3 x 8
C1
SLDL Phase 1
3 x 8
C2
Cable Press.AFC
3 x 8
C3
Split Squat.AFC
3 x 8
D
Cardio.AFC
1 x 10:00
A
How to use this App!
B
How AFC 101 Works
C
Movement Assessment
D
Assessment Interpretation Help
1 x 1
A1
Heisman Repeats.AFC
3 x 5
A2
Front Plank.AFC
3 x 1 @ 15
B1
RDL.AFC
3 x 8
B2
Shoulder CAR.AFC
3 x 3
C1
SL Squat Phase 1
3 x 5
C2
Band Pull Apart.AFC
3 x 8
C3
X-Pulldown.AFC
3 x 8
A1
Power Step Up.AFC
3 x 3
A2
Side Plank.AFC
3 x 1 @ 10
B1
Isometric Push up.AFC
3 x 2 @ 10
B2
DB Row.AFC
3 x 8
C1
Hip Lift from the Ground
3 x 8
C2
Hip CAR.AFC
3 x 2
C3
Two Arm Landmine.AFC
3 x 8
D
Cardio.AFC
1 x 10:00