Team Reach Training
Features
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
P&P Warm-up for Lower Body
Complete 3 rounds of the following: - 10 Air squats as low as possible - 10 Alternating reverse lunges (5 per leg) - 10 Dowel Pass-Throughs - 10 Banded Rows
B
Back Squat
8, 6, 4, 2
C
Bodybuilding Squat
2 x 20
D1
Barbell Lunge
3 x 20
D2
Weighted Db Step ups
3 x 15
E
Lying DB Hamstring Curl
4 x 20
F
DB Seated Calf Raise
5 x 25
Conditioning
G
P&P Rowing E2MOM (4 Min)
E2MOM: Every 2 Minutes On the Minute - Row at 2:20-2:40 split for 45 seconds, 15 second transition - 10 Alternating ball slams (40/20) *If you finish before the 2 minutes for the round is up, rest the remainder of the minute.* *If you break the 2 minute time limit, go at your own pace until you finish both rounds* Record results as 2 rounds if you complete both.
Recovery
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
P&P Warm-up for Upper Body
- 10 Dowel Pass-throughs - 10 Push-ups - 10 Banded tricep extensions - 10 DB Arnold presses (using light weight)
B
Bench Press Max Reps
C
Bench Press
4 x 10
D1
Tricep Rope Pulldowns
3 x 10
D2
Skull Crushers
3 x 10
D3
Single Arm Overhead Tricep Extension
3 x 10
E
Barbell Bicep Curl
5 x 12
F
Ab Wheel
Conditioning
G
P&P Jump Rope Intervals
Using a regular (SC) or weighted (RX) jump rope: 4 rounds- 1 minute AMRAP *Rest 1 minute after every round*
Recovery
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Ab Wheel
4 x 15
C
Cable Crunch
4 x 15
D
Side Plank
2 x 0:45
Conditioning
E
P&P 10 Min Treadmill Walk
Conversational speed.
Recovery
F
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Conditioning
A
P&P Warm-up for Lower Body
Complete 3 rounds of the following: - 10 Air squats as low as possible - 10 Alternating reverse lunges (5 per leg) - 10 Dowel Pass-Throughs - 10 Banded Rows
B
Trap Bar Deadlift
8, 6, 4, 2
C
Dimel Deadlifts
3 x 15
D
Lat Pulldown
4 x 12
E1
Glute-Ham Raise
3 x 10
E2
Dumbbell RDL
3 x 10
F
Plank
2 x 0:45
Conditioning
G
P&P Sandbag Squat to Over Box
Using a 12 inch box, complete as many rounds of the following: 4 minutes: - 15 sandbag squats (80/60) *Put bag on your traps, as if you were squatting a barbell* - 10 (12 in) box jump overs
Recovery
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
P&P Warm-up for Upper Body
- 10 Dowel Pass-throughs - 10 Push-ups - 10 Banded tricep extensions - 10 DB Arnold presses (using light weight)
B
Bench Press Max Reps
C
Bench Press
5 x 10
D1
DB Tricep Kickback
3 x 10
D2
Diamond Push-Up
3 x 15
D3
Bench Dips
3 x 20
E
DB Bicep Curls
5 x 12
Conditioning
F
P&P Wall Ball to Split Jump AMRAP
There will be a 4 minute time limit to do as many reps as possible. Each rep counts as 1 point and you will add points at the end of the AMRAP to get your total. 25 Wall Balls 20/14 25 Split Jumps with Wall Ball in hand (25 Reverse Lunges as alternative)
Recovery
G
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
