O'Brien Strength & Conditioning
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat - Barbell
10, 8, 5, 5, 5
B1
Chest Supported DB Rows
4 x 12
B2
Hip Thrust - Single Leg
4 x 20
B3
Alternating DB Chest Press
4 x 12
C1
Kneeling Banded Crunches
3 x 25
C2
Incline Low Trap Raises
3 x 25
A
Bench Press - Barbell
10, 8, 5, 5, 5, MAX
B1
Trap Bar RDLs
4 x 8
B2
Chin-ups
3 x MAX
B3
Staggered Goblet Squat
3 x 12
C1
High Incline DB Lateral Raise
4 x 12
C2
Tate Press
3 x 12
Circuit
A
30-40min Bike 15s hard/45s easy Every 10 minutes complete: 10x KB Swings 10x Belt Squats 10x Inverted Toe Touches
B1
Band Tricep Pushdown
3 x 25
B2
Banded Bicep Curl
A
Deadlift - Sumo Stance
10, 8, 5, 5, 5
B1
TRX Inverted Row
4 x 10
B2
Skater Squats
4 x 8
B3
Alternating DB Shoulder Press
4 x 8
C
V-up Sit-ups
3 x MAX
A
Barbell Overhead Press
10, 8, 5, 5, 5
B1
Staggered Stance DB RDL
4 x 8
B2
Feet Elevated Pull-up
4 x MAX
B3
Close Grip Bench Press
4 x 8
C1
KB Bicep Curls
3 x MAX
C2
KB Overhead Tricep Extension
3 x MAX
Circuit
A
30min Bike Every 15 mins complete: Walking lunges 20x Offset carry 100ft Banded Pull-a-part
Circuit
B
10min EMOM 30s work/30s rest Jump rope
C
Decline Reverse Crunches
3 x MAX
