In-Tension Training LLC

General Fitness
Coach
Roy Palmer

This program is designed to he;lp you move and feel better, and build a solid foundation to build on going forward. 

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

A

Cardio

1 x 30:00

Monday
Week 1 Day 2

A1

Bodyweight kang squat

1 x 5

A2

Bodyweight lateral squat

1 x 5

A3

Body weight windmill

1 x 5

A4

Shoulder handcuffs

1 x 5

A5

Prone Scorpion

1 x 5

A6

Cobra stretch

1 x 1

A7

Childs pose

1 x 1

A8

Cat Cow

1 x 3

A9

Quadruped T spine Rotation

1 x 5

A10

Bird Dog

1 x 10

B1

Bodyweight lunge iso hold

3 x 0:30

B2

Push-Up

C1

Towel Hamstring Curl

3 x 10

C2

Prone IYT

3 x 10

D1

RKC plank

3 x 0:30

D2

Modified side plank + top leg raise

3 x 0:20

Tuesday
Week 1 Day 3

A

Cardio

1 x 30:00

Wednesday
Week 1 Day 4

A1

Bodyweight kang squat

1 x 5

A2

Bodyweight lateral squat

1 x 5

A3

Body weight windmill

1 x 5

A4

Shoulder handcuffs

1 x 5

A5

Prone Scorpion

1 x 5

A6

Cobra stretch

1 x 1

A7

Childs pose

1 x 1

A8

Cat Cow

1 x 3

A9

Quadruped T spine Rotation

1 x 5

A10

Bird Dog

1 x 10

B1

Single leg RDL + Reach

3 x 8

B2

Yoga push up

C1

Single leg squat to box

3 x 6

C2

Prone shoulder extension

3 x 10

D1

High Plank Shoulder taps

3 x 0:30

D2

Single leg calf raise (no support)

3 x 8

Thursday
Week 1 Day 5

A

Cardio

1 x 30:00

Friday
Week 1 Day 6

A

Cardio

1 x 30:00

Bodyweight GPP (2 days/week)