In-Tension Training LLC
This program should be completed after completion of a Foundations program.
This program is designed to build strength and mass on top of the mobility/stability, and fitness we built through the Foundations program.
Each session includes a thorough dynamic warm up followed by stability/activation exercises for the muscle groups we will be addressing that day.
Next we have an explosive power exercise to build fast twitch muscle fibers and rate of force development.
We will build strength and hypertrophy through a high number of sets and moderate repetitions on main movements, followed by accessory work to bring up strength on main lifts, build mass, improve conditioning, and work towards a lean, aesthetic physique.
Always wrapping up with core work and/or conditioning.
Features2 sessions per week
Must use App app to view and log training
Program Training
A1
foam roll lats
A2
Foam Roll T spine
1 x 0:30
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
90/90 hip switch + reach
1 x 3
B2
Walking lunge with reach
1 x 5
B3
Walking quad pull
1 x 3
B4
Single leg RDL + Reach
1 x 5
B5
Hamstring swipe
1 x 3
B6
Cossack Squat
1 x 5
B7
Worlds greatest stretch
1 x 3
B8
Glute bridge iso hold
1 x 0:30
B9
Superman row
1 x 5
B10
Yoga push up
1 x 5
B11
Bird Dog
1 x 10
C
Standing med ball chest pass
3 x 8 @ 10 lb
D
1/2 kneeling box jump
3 x 3
E
Back Squat
5 x 6
F
Single Leg RDL
4 x 10
G1
DB Bench Press
4 x 10
G2
Supinated inverted row
4 x 10
H1
6 way shoulder raise
3 x 5
H2
Walking Lunges
3 x 10
I
Dual KB turkish sit up
3 x 10
J
Sled Push
6 x 20
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
Walking quad pull
1 x 3
B2
Walking lunge with reach
1 x 5
B3
Single leg RDL + Reach
1 x 5
B4
Hamstring swipe
1 x 3
B5
Cossack Squat
1 x 5
B6
Worlds greatest stretch
1 x 3
B7
90/90 hip switch + reach
1 x 3
B8
Glute bridge iso hold
1 x 0:30
B9
Superman row
1 x 5
B10
Yoga push up
1 x 5
B11
Bird Dog
1 x 10
C
Lateral Bound
3 x 5
D
Med ball scoop
3 x 5
E
Barbell Hip Thrust
5 x 6
F1
Split stance landmine press
5 x 6
F2
Pull-Up
5 x 6
G1
Reverse Nordic
3 x 8
G2
Banded push up
3 x 15
G3
Zottman curl
3 x 10
H
Waiter's carry
I
Backward Sled Drag
3 x 20
J
Biking
1 x 20:00
