In-Tension Training LLC
General FitnessThis program is for those looking 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.
Features1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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
Upside down bosu push up
2 x 10
C2
TRX Row + External Rotation
2 x 10
D
Tall kneeling med ball chest pass
2 x 8 @ 10 lb
E1
Single arm db bench
3 x 10
E2
1-Arm DB Row
3 x 10
F1
Supinated inverted row
2 x 10
F2
DB Fly
2 x 15
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 8
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
Lunge iso hold
2 x 0:30
D
Box Jump
2 x 5
E1
Heels elevated goblet squat
3 x 10
E2
Stability ball leg curl
3 x 10
F
Walking Lunges
3 x 8
G1
Back Extension
3 x 15
G2
Calf Raise
3 x 15
H
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 10
C2
DB Renegade Row
2 x 10
D
1/2 kneeling med ball scoop toss
2 x 5 @ 10 lb
E1
1/2 kneeling shoulder press
3 x 10
E2
Eccentric chin up
3 x 8
F1
Alternating DB incline press
2 x 10
F2
Bent Over Row
2 x 10
G1
Tricep Pushdown
2 x 20
G2
6 way shoulder raise
2 x 8
G3
Alternating DB Hammer Curl
2 x 12
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
Glute bridge iso hold
2 x 0:30
D
Box Jump
2 x 5
E1
Barbell RDL
3 x 10
E2
Side Plank
3 x 0:30
F
DB Rear Foot Elevated Split Squat
3 x 12
G1
Single Leg Glute Bridge
3 x 12
G2
Seated calf raise
3 x 20
H
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
