K.L.M Fitness
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Build 4 Day 1,3 warmup
Recommend: 5-10 minutes cardio (any type) to warm the body up. Should be RPE 6-7 Then no more than 5 minutes of warm up with exercises such as: Cat/Camel x 10 Bird/Dog x 20 total Thread The Needle x 5 each side Banded Pull Aparts x 20 Bear Crawl (fwd/bckwd) x 10 each way Bodyweight Squats x 20
B
Flat Bench DB Chest Press
C
Low Box Goblet Squat
D1
High Incline DB Shoulder Press (75 deg. bench) (A-Me)
D2
Ipsilateral Step Up
E1
Cross Cable Tricep Pressdown
E2
DB Lateral Raise 1 1/4
F
Hanging Leg Raise
Conditioning
A
Build 4 Day Warmup Day 2,4
Recommend 5-10 minutes of any cardio before starting to warmup the body/increase blood flow then Cat/Cow x 10 Bird/Dog x 20 total Supermans x 10 Bodyweight Single Leg RDL x 10 each side
B
Close Grip Pulldown
C
Barbell Romanian Deadlift (RDL)
D1
Upper Back Cable Row
D2
Walking Lunges
E1
Face Away Cable Bicep Curl
E2
Rear Delt Cable Fly
F
Standing Calf Raise Machine
Prep
A
Build 4 Day 1,3 warmup
Recommend: 5-10 minutes cardio (any type) to warm the body up. Should be RPE 6-7 Then no more than 5 minutes of warm up with exercises such as: Cat/Camel x 10 Bird/Dog x 20 total Thread The Needle x 5 each side Banded Pull Aparts x 20 Bear Crawl (fwd/bckwd) x 10 each way Bodyweight Squats x 20
B
Incline Pushup
C
Safety Bar Squat
D
Costal Cable Fly (high to low)
E
Leg Extension
F
DB Skullcrushers
G
Exercise Ball Forearm Plank
Conditioning
A
Build 4 Day Warmup Day 2,4
Recommend 5-10 minutes of any cardio before starting to warmup the body/increase blood flow then Cat/Cow x 10 Bird/Dog x 20 total Supermans x 10 Bodyweight Single Leg RDL x 10 each side
B
Supported Single Arm Row
C
Kas Glute Bridge
D
Lat Focused Cable Row
E1
Seated Abductor Machine
E2
Wide Grip Pulldown
