smsportslab

Coach
S M

This program contains 7 different warm-up sessions for you to help get muscles and nervous system ready for following workout. Proper warm-up and preparation before gym sessions are not only important for preventing injuries, but also for maximising performance during heavy lifts and to get the most benefits out of them.


Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
foam roller // band // plate or kettlebell // bosuball // bar // wall
sample week banner image
phoneMockup
Sample Week
Week 1 of 1-week program
Sunday
The Prep Master I

A1

Hip Raise

3 x 10

A2

Band Side Star

3 x 10

A3

Band Curl to Press

3 x 10

A4

Band Dead Bug

3 x 10

Monday
The Prep Master II

A1

Squat + Hand Rotation

3 x 10

A2

Bolt Calf Raise

3 x 12

A3

ATV

3 x 10

A4

Fast Medball Wall Slams

3 x 12

Tuesday
The Prep Master III

A1

Ultimate Glute Stretch

3 x 6

A2

Single Plate Squat Jumps

3 x 12

A3

Single Arm Band Eccentrics

3 x 6

A4

Reverse Crab Walks

3 x 8

Wednesday
The Prep Master IV

A1

GOAT

3 x 15

A2

Lunge Hold w Toe Raise

3 x 8

A3

Thread The Needle

3 x 5

A4

Adductor Union w Band Pulls

3 x 12

Thursday
The Prep Master V

A1

Roller Bridge w Leg Raise

3 x 6

A2

Deceleration Jumps

3 x 12

A3

Push-Up Variations

3 x 15

A4

Bosuball Needle Plank

3 x 1

Friday
The Prep Master VI

A1

Band Adductors

3 x 15

A2

Band Abductors

3 x 15

A3

Plate Prayers

3 x 12

A4

3move Mountain Climbers

3 x 10

Saturday
The Prep Master VII

A1

Hip Opener w Side Lunge

3 x 8

A2

Stability Pad Back Lunges

3 x 8

A3

Medball Bench Press Throws

3 x 15

A4

Hanging

The Prep Master