In-Tension Training LLC
Features
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
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
