In-Tension Training LLC
General FitnessThis program is for those looking to work on their overall fitness.
From mobility/stability, to power, strength, hypertrophy and conditioning- this program has it all.
This program will get you in fantastic shape overall and will lay the foundation for success with any program you choose next.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
foam roll lats
A2
Foam Roll T spine
A3
Foam roll pecs
B1
Superman row
1 x 5
B2
Yoga push up
1 x 5
B3
Lying Handcuffs
1 x 5
B4
Side lying T spine
1 x 5
B5
Cat Cow
1 x 3
C1
Upside down bosu push up
2 x 8
C2
TRX Row + External Rotation
2 x 8
D
Hands elevated plyo push up
2 x 8
E1
DB Bench Press
3 x 10
E2
1-Arm DB Row
3 x 10
F1
Lat Pulldown
2 x 12
F2
DB Fly
2 x 12
G1
Incline DB bicep curl
2 x 12
G2
DB Tricep Extension
2 x 15
G3
DB Lateral Raise
2 x 15
H
Stability ball dead bug
3 x 6
A1
foam roll adductors
1 x 10
A2
foam roll calves
1 x 10
A3
Foam roll quads
1 x 10
A4
Foam Roll T spine
1 x 10
A5
Foam roll glutes
1 x 10
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Hip Airplane
1 x 3
B5
Worlds greatest stretch
1 x 3
B6
90/90 seqeunce
1 x 3
B7
Bird Dog
1 x 10
C
Box jump + depth drop
2 x 5
D1
Heels elevated goblet squat
3 x 10
D2
Stability ball leg curl
3 x 10
E
Split Squat
3 x 8
F1
Back Extension
3 x 15
F2
Calf Raise
3 x 15
G
Cardio
1 x 15:00
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
A7
foam roll lats
1 x 0:30
A8
Foam roll pecs
1 x 0:30
B
Cardio
1 x 30:00
A1
Foam Roll T spine
A2
foam roll lats
A3
Foam roll pecs
B1
Superman row
1 x 5
B2
Yoga push up
1 x 5
B3
Lying Handcuffs
1 x 5
B4
Side lying T spine
1 x 5
B5
Cat Cow
1 x 3
C1
Cuban Press
2 x 8
C2
DB Renegade Row
2 x 5
D
Med Ball Slam
2 x 8 @ 10 lb
E1
1/2 kneeling shoulder press
3 x 10
E2
Eccentric chin up
3 x 6
F1
Incline DB Bench Press
2 x 10
F2
Inverted Row
2 x 10
G1
Tricep Pushdown
2 x 15
G2
6 way shoulder raise
2 x 6
G3
Alternating DB Hammer Curl
2 x 10
H
Plank + reach
3 x 6
A1
Foam Roll T spine
1 x 10
A2
Foam roll glutes
1 x 10
A3
foam roll calves
1 x 10
A4
Foam roll quads
1 x 10
A5
foam roll adductors
1 x 10
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Hip Airplane
1 x 3
B5
Worlds greatest stretch
1 x 3
B6
90/90 seqeunce
1 x 3
B7
Bird Dog
1 x 10
C
SIngle leg box jump
2 x 3
D1
Barbell RDL
3 x 10
D2
Side Plank
3 x 0:30
E
Lying Leg Curl
3 x 10
F1
Single Leg Glute Bridge
3 x 10
F2
Seated calf raise
3 x 15
G
Cardio
5 x 0:15
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
A7
foam roll lats
1 x 0:30
A8
Foam roll pecs
1 x 0:30
B
Cardio
1 x 30:00
