Asphodel | Strong, Fast, & Fit AF
Features
5 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 5:00
A2
Hamstring Rope Stretch
1 x 15
A3
Squat Jump
2 x 10
A4
Dynamic Stretch
1 x 1
B1
DB Split Squat
4 x 10
B2
Partner Nordic Hamstring Curl
4 x MAX
C1
Tea Pot Walking Lunge
4 x 10
C2
1-Leg Romanian Deadlift
4 x 8
C3
Med Ball Toe Touch
3 x 15
A1
Cardio
1 x 5:00
A2
Scap Push-Up
2 x 15
A3
Bottom Up KB Press
2 x 10
A4
Band Pull-Apart
2 x 15
B1
Bench Press
2 x 10
B2
Floor Press
3 x 8
B3
Incline DB Row
3 x 10
C1
DB Front Raise
3 x 8
C2
DB Lateral Raise
3 x 8
C3
DB Reverse Fly
3 x 8
D1
Barbell Drag Curl
3 x MAX @ 55.12 kg
D2
90* Plate Carry
3 x 40
D3
DB Overhead Tricep Extension
3 x MAX
A1
Cardio
1 x 3:00
A2
Banded Ankle Dorsiflexion Mobilization
2 x 0:45
A3
Banded Posterior Hip Mobilization
2 x 0:45
A4
Banded Anterior hip mobilization
2 x 0:45
A5
Pistons
2 x 10
A6
Speed Ladder
2 x 2
B
Run
2000, 1000, 500
A
Rest
A1
Cardio
1 x 5:00
A2
Couch Stretch (Hip Flexors)
2 x 0:30
A3
Clam Shell
2 x 10
A4
Dynamic Stretch
1 x 1
B
Staggered Stance Squat
3 x 6
C1
Lunge Position Lateral Banded Rotations
3 x 10
C2
1-Leg Romanian Deadlift
4 x 8
C3
4-Way Dead Bug
3 x 1:00
A1
Cardio
1 x 5:00
A2
Thoracic Extension on Foam Roller
2 x 15
A3
Bottom Up KB Press
2 x 10
A4
Band Hip Adduction Activation
2 x 15
B1
Shoulder Press
3 x 10
B2
Towel Pull-Up
3 x MAX
C1
DB Shrug
3 x 8
C2
Reverse Shrug on Dip Bar
3 x 8
D1
Skull Crushers
3 x 10
D2
Hammer Curl
3 x 10
