In-Tension Training LLC

Coach
Roy Palmer

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 5-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

1 x 1

A2

foam roll lats

1 x 1

A3

Foam roll pecs

1 x 1

A4

Foam roll biceps

1 x 1

B1

Shoulder handcuffs

1 x 5

B2

Prone Scorpion

1 x 5

B3

Yoga push up

1 x 5

B4

Quadruped T spine Rotation

1 x 5

B5

Cat Cow

1 x 3

C

Tall kneeling med ball chest pass

3 x 8 @ 10 lb

D

Split stance med ball scoop

3 x 5 @ 10 lb

E1

DB Bench Press

3 x 8

E2

3 point 1 arm db row

3 x 8

F1

Deficit push up

F2

Chin-Up

G1

DB Fly

3 x 10

G2

DB Tricep Extension

3 x 10

G3

DB hammer curl to press

3 x 10

H1

Trap bar farmers carry

3 x 1

H2

RKC plank

3 x 0:30

I

Diaphragmatic breathing

1 x 10

Monday
Week 1 Day 2

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

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

Body weight windmill

1 x 5

C1

Submax pogos

1 x 10

C2

Submax lateral pogos

1 x 10

C3

Submax Alternating F/B Pogo

1 x 10

C4

Single leg snapdown

1 x 5

C5

Leaning linear decel

1 x 5

C6

Lateral bound and stick

1 x 5

D1

A march

1 x 10

D2

A-Skip

1 x 10

D3

A switch

1 x 10

E

Wall drill posture hold

2 x 10

F

Sled Push

4 x 10

G1

A walk

1 x 10

G2

A march

1 x 10

G3

A-Skip

1 x 10

H

Wall drill posture hold

2 x 10

I

Sled Push

4 x 10

J

1/2 kneeling sprint

2 x 5

K

1/2 kneeling lateral start sprint

2 x 5

L

Broad Jump

2 x 3

M

SIngle leg box jump

2 x 3

N

Med ball lateral bound

2 x 5

O1

DB Rear Foot Elevated Split Squat

3 x 6

O2

Stability ball leg curl

3 x 10

P1

Single Leg RDL

3 x 6

P2

Modified side plank + top leg raise

3 x 20

Q1

FFE bent knee calf raise

2 x 10

Q2

Lateral goblet squat

2 x 8

R

Backward Sled Drag

4 x 20

Tuesday
Recovery 

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 5

B2

Deep squat + dorsiflexion

1 x 5

B3

Worlds greatest stretch

1 x 3

B4

Adductor rockback

1 x 5

B5

90/90 seqeunce

1 x 3

B6

Shoulder handcuffs

1 x 5

B7

Cobra stretch

1 x 1

B8

Childs pose

1 x 1

B9

Cat Cow

1 x 1

B10

Quadruped T spine Rotation

1 x 5

C

Eyes closed single leg balance

3 x 30

D

Bodyweight lunge iso hold

3 x 0:30

Wednesday
Week 1 Day 4

A1

Foam Roll T spine

1 x 1

A2

foam roll lats

1 x 1

A3

Foam roll pecs

1 x 1

A4

Foam roll biceps

1 x 1

B1

Shoulder handcuffs

1 x 5

B2

Prone Scorpion

1 x 5

B3

Yoga push up

1 x 5

B4

Quadruped T spine Rotation

1 x 5

B5

Cat Cow

1 x 3

C

Med Ball Slam

3 x 8 @ 10 lb

D

Hands elevated plyo push up

3 x 8

E1

1/2 kneeling landmine shoulder press

3 x 8

E2

Inverted Row

3 x 8

F1

Z-Press

3 x 10

F2

1/2 kneeling lat pulldown

3 x 8

G1

Dip

G2

Incline DB bicep curl

3 x 8

G3

6 way shoulder raise

3 x 5

H1

Suitcase Carry

3 x 1

H2

Cable pallof hold

3 x 0:20

I

Diaphragmatic breathing

1 x 10

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

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

Body weight windmill

1 x 5

C1

Submax pogos

1 x 10

C2

Submax lateral pogos

1 x 10

C3

Submax Alternating F/B Pogo

1 x 10

C4

Single leg snapdown

1 x 5

C5

Leaning linear decel

1 x 5

C6

Lateral bound and stick

1 x 5

D

Submax gallop

2 x 10

E

Ascending straight leg bound

2 x 20

F

Falling start

3 x 10

G

1/4 arc sprint

2 x 1

H

Crossover to base

2 x 5

I

Box jump + depth drop

2 x 3

J

approach box jump

2 x 3

K

45 degree bound and stick

2 x 5

L1

Barbell Hip Thrust

3 x 8

L2

Single leg plank

3 x 0:20

M1

Heels elevated goblet squat

3 x 10

M2

Elevated single leg hip bridge

3 x 6

N1

Single leg calf raise (no support)

2 x 8

N2

Reverse Nordic

2 x 8

O

Lateral sled drag

4 x 20

Friday
Recovery 

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

1 x 10

B1

Bodyweight kang squat

1 x 5

B2

Deep squat + dorsiflexion

1 x 5

B3

Worlds greatest stretch

1 x 3

B4

Adductor rockback

1 x 5

B5

90/90 seqeunce

1 x 3

B6

Shoulder handcuffs

1 x 5

B7

Cobra stretch

1 x 1

B8

Childs pose

1 x 1

B9

Cat Cow

1 x 1

B10

Quadruped T spine Rotation

1 x 5

C

Eyes closed single leg balance

3 x 30

D

Bodyweight lunge iso hold

3 x 0:30

Foundations for Hoopers (4x/week- Intermediate/Advanced)