This 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.
FeaturesA1
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
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 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
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