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.
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 adductors
1 x 0:30
A4
Foam roll quads
1 x 0:30
A5
foam roll calves
1 x 0:30
A6
Foam roll hamstrings
1 x 0:30
A7
Foam roll glutes
1 x 0:30
A8
Foam roll pecs
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 + abduction iso
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 pecs
A2
Foam roll glutes
1 x 0:30
A3
foam roll lats
A4
Foam Roll T spine
1 x 0:30
A5
foam roll adductors
1 x 0:30
A6
Foam roll quads
1 x 0:30
A7
foam roll calves
1 x 0:30
A8
Foam roll hamstrings
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
