Coach Shane Miller
Strength & ConditioningFeatures
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Prep Circuit 1) Ankle / Knee / Hip / Shoulder
2-3 Rounds 20 Wall Tib Raises 20/20 Poliquin Step-Ups 20/20 Lateral Monster Band 20 Light Band Pull-Aparts
B
Walking Backward
C
Seated Hamstring Curl
3 x 10
D
Seated Chest Press
3 x 10
E
Seated Cable Row
3 x 10
F
Crunches
3 x 10
A
Treadmill Work
1 x 5:00
Prep
B
Prep Circuit 2) Ankle / Knee / Hip / Shoulder
2-3 Rounds 20 Squat Position Calf Raise 10/10 ATG Split Squat 10/10 Copenhagen Plank Lift 10/10 Seated External Rotation
C
Seated Knee Extension Machine
3 x 10
D
Seated Shoulder Press Machine
3 x 10
E
Lat Pulldown
3 x 10
F
Flutter Kicks
3 x 0:30
Prep
A
Athlete Choice Cardio
Select the cardio activity you desire for the day, i.e., Run, Swim, Bike, Row, Jump Rope, Ski Erg, Step Mill, etc. Go for 3-10 minutes.
Prep
B
Prep Circuit 3) Ankle / Knee/ Hip / Shoulder
2-3 Sets 10/10 Slant Board Calf Raise 10/10 Band TKE 10/10 ATG Hip Flexor/ Reverse Squat 10 ATG Trap 3 Raise
C
Leg Press
3 x 10
D
Dips - Assisted Machine
3 x 10
E1
Biceps Curl Machine
3 x 10
E2
Seated Triceps Machine
3 x 10
F
DB Side Bend
3 x 10
A
Zone 2 Cardio
If you find the workout to be not what you expected or find you need a different workout, Coach Miller will be sure to get you on the right one.
Get Be Strong - Beginner 1.0
""
