In-Tension Training LLC
This program is designed to facilitate peak performance, and is best used in the weeks leading up to important games/competition (think playoffs.)
In order to get the best results, you should plan ahead and focus on building a solid foundation before starting your peaking phase
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Single leg RDL + Reach
1 x 5
A2
Cossack Squat
1 x 5
A3
Hip Airplane
1 x 3
A4
Worlds greatest stretch
1 x 3
A5
90/90 seqeunce
1 x 3
A6
Walking lunge with reach
1 x 5
A7
Quadruped hip CAR
1 x 3
B
Forward step down
2 x 8
C
KB split drop
3 x 6
D1
Sport Squat
3 x 5
D2
Band assisted jump
3 x 6
E1
Side lying T spine
1 x 3
E2
Cat Cow
1 x 3
E3
Quadruped spinal flow
1 x 3
E4
Superman row
1 x 5
E5
Shoulder handcuffs
1 x 5
E6
Prone Scorpion
1 x 3
F1
Bench Press
3, 2, 3, 2
F2
Neutral grip pull up
3, 2, 3, 2
G1
Split stance 1 arm cable press
2 x 10
G2
Split stance 1 arm cable row
2 x 10
H1
Alternating DB curl
2 x 8
H2
DB Overhead Tricep Extension
2 x 10
H3
Bent over DB reverse fly
2 x 10
I
Ab Wheel
3 x 6
A1
Walking lunge with reach
1 x 5
A2
Single leg RDL + Reach
1 x 5
A3
Cossack Squat
1 x 5
A4
Hip Airplane
1 x 3
A5
Worlds greatest stretch
1 x 3
A6
90/90 seqeunce
1 x 3
A7
Quadruped hip CAR
1 x 3
B
Single Leg Glute Bridge on foam roller
2 x 6
C
Single leg bound
3 x 3
D
Trap bar high pull
3 x 5
E
GHR
3 x 8
F1
Shoulder handcuffs
1 x 5
F2
Superman row
1 x 5
F3
Prone Scorpion
1 x 3
F4
Side lying T spine
1 x 3
F5
Cat Cow
1 x 3
F6
Quadruped spinal flow
1 x 3
G1
Push Press
3 x 5
G2
Pendlay Row
3 x 5
H1
Machine chest press
2 x 10
H2
Horizontal Row
2 x 10
I1
Single arm cable lateral raise
2 x 12
I2
DB curl to press
2 x 12
I3
Plate halo
2 x 6
J
SkiErg
5 x 0:15
A1
Worlds greatest stretch
1 x 3
A2
90/90 seqeunce
1 x 3
A3
Hip Airplane
1 x 3
A4
Cossack Squat
1 x 5
A5
Single leg RDL + Reach
1 x 5
A6
Walking lunge with reach
1 x 5
A7
Quadruped hip CAR
1 x 3
B
Lateral step down
2 x 6
C
Lateral Bound
3 x 5
D
Oscillatory RFE split squat
3 x 6
E
Drop and catch Barbell RDL
3 x 8
F1
Quadruped spinal flow
1 x 3
F2
Cat Cow
1 x 3
F3
Side lying T spine
1 x 3
F4
Prone Scorpion
1 x 3
F5
Superman row
1 x 5
F6
Shoulder handcuffs
1 x 5
G1
DB Bench Press
3 x 8
G2
Horizontal Row
3 x 8
H1
Incline DB Bench Press
2 x 10
H2
Lat Pulldown
2 x 10
I1
Close Grip Push-Up
I2
Chin-Up
I3
Dip
J
back extension lateral flexion
3 x 6
