HRL Strength
Weightlifting1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
2 x 10
A2
Hip circles
2 x 10
A3
Band Pull-Apart
2 x 10
B1
Walking Lunges
2 x 10
B2
Kettle Bell Deadlift
2 x 10
C1
Glute Bridge
2 x 12
C2
Plank
2 x 0:30
C3
Band Scapular Retraction
2 x 12
D
Tempo Back Squat
4 x 5 @ 95 lb
E
Paused Front Squat
4 x 4 @ 65 lb
F
Clean Pull
4 x 5 @ 60 lb
G1
Front Foot Elevated Split Squat
2 x 8
G2
Side Plank
2 x 0:30
A1
Cat Cow
2 x 10
A2
Hip circles
2 x 10
A3
Band Pull-Apart
2 x 10
B1
Walking Lunges
2 x 10
B2
Kettlebell Deadlift
2 x 10
C1
Glute Bridge
2 x 12
C2
Plank
2 x 0:30
C3
Band Scapular Retraction
2 x 12
D
Med Ball Sit Up
4 x 10
E
Romanian Deadlift (RDL)
4 x 6 @ 115 %
F
Back Squat
4 x 5 @ 105 lb
G1
Prone Machine Hamstring Curl
3 x 10
G2
Standing DB Calf Raise
3 x 10
A1
Cat Cow
2 x 10
A2
Hip circles
2 x 10
A3
Band Pull-Apart
2 x 10
B1
Walking Lunges
2 x 10
B2
Kettlebell Deadlift
2 x 10
C1
Glute Bridge
2 x 12
C2
Plank
2 x 0:30
C3
Band Scapular Retraction
2 x 12
D
Push Press
4 x 7 @ 65 lb
E
Box Squat
4 x 8 @ 115 lb
F
Deficit Deadlift
4 x 5 @ 115 lb
G1
Paloff Press
2 x 10
G2
DB Farmer's Carry
G3
Med Ball Sit Up
2 x 10
A1
Cat Cow
2 x 10
A2
Hip circles
2 x 10
A3
Band Pull-Apart
2 x 10
B1
Walking Lunges
2 x 10
B2
Kettlebell Deadlift
2 x 10
C1
Glute Bridge
2 x 12
C2
Plank
2 x 0:30
C3
Band Scapular Retraction
2 x 12
D
Barbell Row
4 x 6 @ 60 lb
E
Halting Snatch Deadlift
4 x 5 @ 105 lb
F
Good Morning
4 x 5 @ 60 lb
G1
American KB Swing
3 x 10
G2
Band Face Pull
3 x 12
