In-Tension Training LLC

Coach
Roy Palmer

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.

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

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

Thursday
Week 1 Day 5

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

Foundations (2x/week)