In-Tension Training LLC

Coach
Roy Palmer

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. 

Features
2 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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 lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

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

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

Tuesday
Week 1 Day 3

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 lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

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

Hypertrophy + Strength (2 days/week)