Monvida
CyclingThis is a starting phase for anyone new to strength. This program should be done at least twice a week, for 6 weeks. The first two weeks are just to get the neural connections going, the following 4 will be a focus on building strength.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm-up 1
Dynamic Warm-up 1 x 20m For each exercise Lunge to instep stretch, T Rotation, Hip up Reverse lunge to overhead reach Forward Skip with arm swings Side ways skip with jumping jacks Inchworm to push-up Reverse bear crawl Alternating hip Bridge Alternating shoulder taps
B1
Jump Squat
3 x 5
B2
Depth Plyo Push-Up
3 x 5
B3
Single Leg Lowering
C1
Double KB Front Squat
3 x 6
C2
Bent Over DB Row
3 x 6
C3
Floor sweep
D1
Reverse Lunges
3 x 10
D2
Stability Ball Chest Press (SA)
3 x 6
D3
Single Leg RDL
3 x 10
E1
Side Plank
3 x 0:20
E2
Superman
3 x 10
Prep
A
Dynamic Warm-up 1
Dynamic Warm-up 1 x 20m For each exercise Lunge to instep stretch, T Rotation, Hip up Reverse lunge to overhead reach Forward Skip with arm swings Side ways skip with jumping jacks Inchworm to push-up Reverse bear crawl Alternating hip Bridge Alternating shoulder taps
Conditioning
B
Mini Band Circuit
Mini Band Circuit Complete 2 sets of 10 reps per leg per exercise Crab walks Monster Walks Knee Drives Donkey Kicks
C1
Scissor Jump
3 x 3
C2
Drop Pushup
3 x 5
D1
Single Leg Squat
D2
Single Arm Chest Press on Stability Ball
D3
Half-Kneeling Med Ball Chop
E1
TRX Row
E2
Single Leg DL
E3
Single Arm Farmer Walk
F
Reverse Plank Knee Drives
