One Moore Rep Fitness
General FitnessGeneral Physical Preparedness
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
SL squat to box non ALT
2 x 12
A2
SA DB bench press
2 x 12
B1
SL hip thrust
2 x 15
B2
Hanging knee raise
2 x 15
C1
SA DB row
2 x 15
C2
Physioball hamstring curl
2 x 20
D1
Straight leg over box
2 x 5
D2
ROTA step up w/ MB
2 x 5
E
Deficit calf raise
2 x 20
F1
Hammer curls
2 x 15
F2
DB lateral raise
2 x 15
F3
Banded tricep extension
2 x 15
A1
Walking
1 x 30
A2
Tempo run
5 x 30
B1
Walking
1 x 30
B2
Tempo run
5 x 30
C1
Walking
1 x 30
C2
Tempo run
5 x 30
A1
DB step up ALT
4 x 6
A2
DB bench press
4 x 6
B1
Zercher C2T reverse lunge
2 x 15
B2
Hanging knee raise
2 x 15
C1
Ring row W/ feet up
3 x 8
C2
Physioball hamstring curl
3 x 10
D1
Straight leg over box
2 x 5
D2
ROTA step up w/ MB
2 x 5
E
Deficit calf raise
3 x 20
F1
DB wall curls
3 x 8
F2
DB lateral raise
3 x 8
F3
Tricep kickback
3 x 10
A
AC-bike
10 x 40
B
AC-bike
10 x 40
A1
RFE split squat
3 x 8
A2
Incline DB bench press
3 x 8
B1
SA SL kB swing on rack
2 x 15
B2
Hanging knee raise
2 x 15
C1
SA DB row
3 x 12
C2
Physioball hamstring curl
3 x 15
D1
Straight leg over box
2 x 5
D2
ROTA step up w/ MB
2 x 5
E
Deficit calf raise
3 x 20
F1
Zotman curls
3 x 12
F2
DB lateral raise
3 x 12
F3
Incline DB skull crusher
3 x 12
A1
Walking
1 x 30
A2
Tempo run
5 x 30
B1
Walking
1 x 30
B2
Tempo run
5 x 30
C1
Walking
1 x 30
C2
Tempo run
5 x 30
