Somatic Strength and Conditioning
Weightlifting, Strength & Conditioning, Functional Fitness, Plyometrics, General FitnessThis is the Somatic S&C general physical prep program. it is 6 weeks long and touches on most physical qualities in manageable doses. It is ideal as an accessory to sports practices, general fitness, or off-season workouts. The intensity is very much so up to the user as to how hard you want to make the sessions for yourself.
I appreciate you taking the time to look at it.
1 sessions per week
Must use App app to view and log training
Program Training
A
Alternating Split Stance Hops
2 x 20
B
Barbell Back Squat
1 x 1
C
Barbell Back Squat
2 x 8
D
Kettlebell OHP
2 x 10
E1
Single Arm Incline Dumbbell Bench Press
2 x 15
E2
3 Point Row
2 x 15
F
Side Plank Flexion
2 x 12
A1
Farmers Carry
2 x 40
A2
TRX Rows
2 x 10
B
Barbell Bench Press
1 x 1
C
Barbell Bench Press
2 x 8
D1
Chin-Ups
2 x 12
D2
Rear Foot Elevated Split Squat
2 x 10
E1
Tricep Dips
2 x MAX
E2
Alternating DB Hammer Curl
2 x 15
A1
Scap Push Up to Down Dog
1 x 5
A2
Leg Out Rocking
1 x 5
A3
hip rocking
1 x 10
A4
90/90 hip flips
1 x 5
A5
Side Laying Chest Opener
1 x 5
A6
Single Leg Raise
1 x 10
A7
SL Hip Bridge
1 x 10
A8
Hip bridge
1 x 15
A9
Breathe
1 x 10
A10
inchworm walkout to spiderman lunge
1 x 5
B
Bearcrawls
2 x 20
C
Skips
2 x 20
D
Deep Tier Split Squat Jumps
2 x 6
E
Split Squat ISO
2 x 30
F
Stationary Bike
10 x 20
A
Extensive Counter Movement Jumps
2 x 15
B
Barbell Hip Thrust
1 x 1
C
Barbell Hip Thrust
2 x 10
D
Swings
3 x 12
E1
SA Kettlebell Overhead Press
2 x 12
E2
Lateral Lunges
2 x 10
F
Hanging Leg Raise
2 x 12
A1
Single Arm Farmer Walk
2 x 20
A2
Banded Pull Aparts
2 x 20
B
Barbell Bench Press
3 x 12
C
Chin-Ups
3 x 8
D1
Lateral Stepdown
2 x 8
D2
Chest Supported Row
2 x 15
E1
Banded Tricep Extension
2 x 15
E2
Alternating Dumbbell Curls
2 x 15
