In-Tension Training LLC
This 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 App app to view and log training
Program Training
A1
Foam roll hamstrings
1 x 0:30
A2
foam roll calves
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
foam roll adductors
1 x 0:30
A5
Foam Roll T spine
1 x 0:30
A6
foam roll lats
A7
Foam roll pecs
A8
Foam roll glutes
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Worlds greatest stretch
1 x 3
B5
90/90 hip switch + reach
1 x 3
B6
Shoulder handcuffs
1 x 5
B7
Superman row
1 x 5
B8
Yoga push up
1 x 5
B9
Bird Dog
1 x 10
C
Tall kneeling med ball chest pass
3 x 8 @ 10 lb
D
Box jump + depth drop
3 x 3
E1
Front Squat
3 x 8
E2
Stability ball leg curl
3 x 12
F1
Single Leg RDL
3 x 8
F2
Modified side plank + top leg raise
3 x 0:15
G1
DB Bench Press
3 x 8
G2
Split stance 1 arm db row
3 x 8
H1
DB Bicep Curls
3 x 12
H2
DB Lateral Raise
3 x 15
I
Hollow hold + band pullover
3 x 0:30
J
Backward Sled Drag
4 x 20
A1
Foam roll hamstrings
1 x 0:30
A2
foam roll calves
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
foam roll adductors
1 x 0:30
A5
Foam Roll T spine
1 x 0:30
A6
foam roll lats
A7
Foam roll pecs
A8
Foam roll glutes
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Worlds greatest stretch
1 x 3
B5
90/90 hip switch + reach
1 x 3
B6
Shoulder handcuffs
1 x 5
B7
Superman row
1 x 5
B8
Yoga push up
1 x 5
B9
Bird Dog
1 x 10
C
Med Ball Slam
3 x 8 @ 20 lb
D
Lateral bound and stick
3 x 5
E1
Barbell Hip Thrust
3 x 8
E2
Band TKE
3 x 12
F
DB Lunge iso hold
3 x 0:30
G1
1/2 kneeling landmine shoulder press
3 x 8
G2
Chin-Up
3 x 8
H1
Deficit push up
H2
TRX Row
3 x 12
I
Cable pallof press + trunk rotation
3 x 8
J
HIIT
5 x 0:15
