Coach Milligan
1 sessions per week
Must use App app to view and log training
Program Training
A
BaseLine Mobility Flow
B
Back Squat
For Completion
C
Bench Press
For Completion
D
Deadlift
For Completion
E
Pull-Up
F
Farmers carry
A
Cardio
1 x 30:00
A
BaseLine Mobility Flow
B
Back Squat
4 x 3
C
Pull-Up
4 x MAX
D1
Lying Leg Curl
4 x 12
D2
Landmine Hack Squat
4 x 12
E1
Incline DB Bench Press
4 x 12
E2
Chest-Supported DB Row
4 x 12
F1
Hammer Curl
3 x 10
F2
DB Lateral Raise
3 x 10
F3
A Frame Plate Press Up
3 x MAX
A
BaseLine Mobility Flow
B
Cardio
1 x 10:00
Circuit
C
Daeth By Burpees Starting on the first minute, complete 1 Burpee. Rest for the balance of the minute. Minute 2 - 2 Burpees Minute 3 - 3 Burpees Add 1 Burpee each minute on the minute, which reduces your rest time. Keep going until you can no longer complete the Burpees in the minute allocated.
A
BaseLine Mobility Flow
B
Bench Press
4 x 3
C
Deadlift
4 x 3
D1
High Box Step Up (BL)
4 x 12
D2
Single Leg RDL (BL)
4 x 12
E1
Landmine Press
4 x 12
E2
Lat Pulldown
4 x 12
F1
Barbell Roll Outs
3 x MAX
F2
Farmers carry
3 x 20
F3
Rope Cable Woodchop
3 x 10
A
BaseLine Mobility Flow
Circuit
B
5 x 3 minute blocks: 1) Cardio - Row, bike, ski, run 2) 5 x Press Ups / 10 x Swings 3) 10 x Overhead Press / 10 x Lunges 4) 10 x Rows / 5 x Goblet Squats 5) 5 x Burpees / 10 x Sit Ups
Circuit
A
On a scale of 1-10 how would you rate your adherence to the programme this week?
Circuit
B
What was your biggest challenge of the week?
Circuit
C
What are you most proud of?
Circuit
D
Are you feeling fitter and stronger since the last check in?
Circuit
E
On a scale of 1-10 how hard have you trained?
Circuit
F
Have you picked up any injuries?
Circuit
G
Average step count over the last 7 days?
Circuit
H
Any sickness or illness over the last 7 days?
Circuit
I
On a scale of 1-10 please rate your stress levels this week
Circuit
J
Are you doing anything to de-stress?
Circuit
K
What do you need the most help with right now?
Circuit
L
Is there anything I could be doing more to help?
