4Balance Fitness
Functional Fitness, Powerlifting, Bodybuilding, Functional Training, Combat Sports, Football , Multi-sport, Power Sports , Weightlifting, Strength & Conditioning7 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
EMOM x 9-12mins 1st - Mountain Climbers 30sec 2nd - Glute Bridges x 20 reps 3rd - 10 Scapular Push Ups
B
Bench Press
3, 3, 3, 2, 1, 1, 1, 1, 1, 1
C
Deadlift
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
Conditioning
D
10min Airdyne
Perform 10min Airdyne for MAX cals.
Cooldown
E
3min Static Back 2min Heel Sit 1min Couch Stretch/leg
Warmup
A
Bike 5 min EASY
Circuit
B
8 Rounds Continuous Bike 15 cals @ 75-80% effort 20sec Plank 75 Jump Rope 100ft Single Arm KB Rack Carry/arm
Circuit
C
Row 5mins Easy
warmup
A
3 Sets 30s Bear Crawl forwards and backwards rest 30sec 14 Lateral Band Walks/side rest 30sec 30sec Side Plank/side rest 60sec
B
Zercher Squats
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
C
Box Squat
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
D
Rowing
1 x 2000
Warmup
A
Treadmill 5 min EASY
Circuit
B
6-8 Rounds Continuous Row 200m 40sec Front Leaning Rest Row 100m 20sec Bent Hollow Body Hold rest walk 200m
Circuit
C
Walk 5 mins
Circuit
D
3 Minutes SCAPULAR CARS 3 minutes SPINAL SEGMENTATIONS CARS
A
B
Shoulder Press
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
Push Up Challenge
C
Begin in a standing position. Drop and Complete 1 Push Up Return to standing position Drop and Complete 2 Push Ups Return to standing position Drop and Complete 3 Push Ups Return to standing position ….Work you way up to 15 Push-Ups, then work your way back down the ladder. No rest on this one. Record Your Time!
RECOVERY DAY
A
Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
RECOVERY DAY
A
Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
