Asphodel | Strong, Fast, & Fit AF
Field Sports, Power Sports , General Fitness, Strength & ConditioningWelcome to (in our opinion) the best well-rounded flywheel training program out there! This program is written for using a flywheel pretty much exclusively. We might show you ways of using it that you cannot do for whatever reason (e.g. lack of equipment). No worries! Get creative and sub for anything else you might want to do instead.You can also stack this with a conditioning program. We do not provide any specific conditioning work, although you can certainly reduce rest periods between sets and exercises to create a circuit if you want to. The focus of this program is to get you used to using the flywheel and give your body a break from traditional weights for a few weeks to show you just how amazing this device is. But, we also show you during week 5 how you can incorporate this within a gym-based program using weights.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Introduction to flywheels
1 x 1
B
Flywheel safety
1 x 1
C
Flywheel Squat
10, 6, 3
D1
Flywheel Split Squat
3 x 7
D2
Copenhagen side planks
3 x 6 @ 3
E1
Flywheel Calf Raise
3 x 20
E2
Banded Tibialis Raise
3 x 20
A
Flywheel Bench Press
10, 6, 3
B
Flywheel Bent Over Row
3 x 10
C1
Flywheel Single arm overhead press
3 x 10
C2
Flywheel Single Arm Bent Over Row
3 x 10
D1
Flywheel Pallof Press
3 x 30
D2
Ab Wheel
3 x MAX @ 3
A
Rest Day
A
Flywheel Squat
3 x 10
B
Flywheel EOL Squats
5 x 8
C1
Flywheel Romanian Deadlifts
3 x 8
C2
Sprinter’s Hip Extension w/ Knee Drive
3 x 6
D
Flywheel Zercher Squat
15, 25, 35 @ MAX
A
Flywheel Bench Press
3 x 10
B
Flywheel EOL Bench Press
4 x 8
C1
Flywheel Close Grip Row
3 x 10
C2
Flywheel Single Arm Bent Over Row
3 x 10
D1
Flywheel Pallof Press
3 x 30
D2
Ab Wheel
3 x MAX @ 3
A
Flywheel High Speed 90/90 Squats
4 x 15
B
Flywheel High Pull
3 x 15
C1
Flywheel Staggered Stance Squats
3 x 6
C2
Depth Jump
3 x 3
D
Flywheel Romanian Deadlift with energy manipulation
3 x 8
A
Rest Day
