Spear Strength Wellness
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7 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warm-up: Do the list 1-2 times through depending on how stiff you are feeling. Air Squats x12 Lateral Lunge x10 each side 90/90 x10 total Glute Bridge x12 Bird Dog x10 each side Hip CARS x10 each side
B
Lying Leg Press
3 x 8
C1
Goblet Squat
3 x 10
C2
DB Split Squat
3 x 8
D1
DB Hip Thrust
3 x 10
D2
DB Lateral Step-Up
3 x 8
E1
Leg Extension
3 x 10
E2
Seated Leg Curl
3 x 10
F1
Weighted Sit up
3 x 10
F2
Russian Twist
3 x 10
Circuit
A
Warm-up: Go through the list of movements below 1-2 times depending on how stiff you're feeling. Shoulder CARS x8 each side Frog T-Spine x8 each side Push Up Plus x8 Hip Drives x8 Shoulder Taps x8 each side
B
Barbell Bent Over Row
3 x 8
C1
DB Incline Chest Press
3 x 10
C2
DB Incline Bicep Curl
3 x 10
D1
DB Single Arm Row
3 x 10
D2
DB Shoulder Press
3 x 10
E1
Cable Tricep Push Down
3 x 10
E2
Cable Bicep Curl
3 x 10
F1
Cable Side Chop
3 x 10
F2
Reverse Crunch
3 x 10
Recovery
A
Mobility Circuit
Mobility Routine Set a timer and hold each position for 60seconds. Squat to Hamstring Stretch Deep Squat with T-Spine Rotation Groiner Stretch, Right Side Groiner Stretch, Left Side World's Greatest, Right Side World's Greatest, Left Side Pigeon, Right Side Pigeon, Left Side Child's Pose with Lat Stretch, Right Side Child's Pose with Lat Stretch, Left Side Band Passovers Long Hamstring Stretch Couch Stretch, Right Side Couch Stretch, Left Side Calf Stretch, Right Side Calf Stretch, Left Side
Circuit
A
Warm-Up: Go through the list of exercises 1-2 times depending on how stiff you are feeling: Hammy Scoops x10 total Adductor Rocker x10 each side Airplanes x5 each side Assisted KOT x8 90/90 x10 total Deadbug x8each side
B
Hex Bar Deadlift
3 x 8
C1
DB Sumo Squat
3 x 10
C2
DB RDL
3 x 10
D1
GHD Weighted
3 x 10
D2
DB Suitcase Walking Lunge
3 x 10
E1
Adductor Machine
3 x 10
E2
Abductor Machine
3 x 10
F1
Hanging Knee Tuck
3 x 10
F2
Cable Ab Crunch
3 x 10
Circuit
A
Warm-Up: Go through 1-2 sets of the exercises depending on how stiff you are feeling. T-Spine Opener x8 each side Swimmers x10 Push Up Plus x10 Hip Drives x10 Shoulder Taps x10 Each side
B
DB Chest Press
3 x 8
C1
DB Pullover
3 x 10
C2
DB Skull Crusher
3 x 10
D1
Wide Grip Lat Pull Down
3 x 10
D2
Cable Low Row
3 x 10
E1
DB Arnold Press
3 x 8
E2
DB Bicep Curl
3 x 10
F1
Hanging Knee Tuck
3 x 10
F2
Weighted Sit up
3 x 10
Recovery
A
Mobility Circuit
Mobility Routine Set a timer and hold each position for 60seconds. Squat to Hamstring Stretch Deep Squat with T-Spine Rotation Groiner Stretch, Right Side Groiner Stretch, Left Side World's Greatest, Right Side World's Greatest, Left Side Pigeon, Right Side Pigeon, Left Side Child's Pose with Lat Stretch, Right Side Child's Pose with Lat Stretch, Left Side Band Passovers Long Hamstring Stretch Couch Stretch, Right Side Couch Stretch, Left Side Calf Stretch, Right Side Calf Stretch, Left Side
A
Walk
