The Recreational Lifters

Coach
Joel O'Reilly

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Strong Knees Workout A

A

Backward Sled Walk

1 x 5:00

B

Boat Pose

C

Foot Elevated Split Squat

D

Seated Leg Curl

E1

DB Chest Supported Row

E2

65 DB Shoulder Press

F

Standing Tib Anterior Raise

Tuesday
Strong Knees Workout B

A

Backward Sled Walk

1 x 5:00

B

Swiss Ball Dead Bug

C

Bulgarian Split squats

D

Prone Leg Curl Eccentric Overload

E1

Neutral Grip Pull Ups

E2

DB Chest Press

F

Standing Calf Raise

Thursday
Strong Knees Workout C

A

Backward Sled Walk

1 x 5:00

B

Leg Lower isometrics

C

BB Glute Bridge

D

Incline DB Chest Press

E

Chest Supported DB Y Raise

F

Sled drive

Strong Knees & Low Back