Features
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
SHTK Prep #1
1/2 Kneeling T-Spine Undulations - 2-3 x 10/side Stagger Stance Wall Reach - 2-3 x 10/side High Plank Shoulder Taps - 2-3 x 5 x 3s/side DB Ankling - 2-3 x 10m each (On Toes, On heels, Heel to Toe, Outside Edge)
B1
Barbell Seated Jump
3 x 3
B2
Seated 90 Deg Box Jump
3 x 2
C
Front Squat
5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7
D1
Push-Up
3 x MAX
D2
Inverted Row
3 x MAX
D3
Hip Thrust
3 x 8
Prep
A
SHTK Accel Prep#1
Saigon Squat to Hamstring Stretch - 2 x 10 Squat to Ankle Rock - 2 x 10/ Knee Hug - Rev Lunge - T-Spine - 2 x 3/ Drop Split Squats - 2 x 10/
B1
Prowler Push
4 x 1 @ 10
B2
Belly Sprint
4 x 1 @ 10
Prep
A
AGAB Prep 2
1/2 Kneeling Wall Rotation - 2 x 10/ ( 1/2 kneeling position with lead leg up against the wall, place hands behind your head and keep elbows far apart, from this position move your body so your lead elbow does not touch the wall and attempt to tap the trail elbow on the wall, if your right leg is up, your right elbow is lead and your left is the trail) Alternating Hurdler Stretch - 2 x 10/ Deadbug - 2 x 5/ - "inhale, reach, exhale, return" Band TKE - 2 x 10 x 1s/
B
Switching Split Squat Jumps
4 x 3
C1
Shoulder Press
5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7
C2
Band Pull-Apart
3 x 12
D1
Chin-Up
5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7
D2
Cuban Press
3 x 12
E
DB Push Press
5 x 5 @ 8
Prep
A
AGAB Max V Prep #1
Skip Series A1) Boom Skips x 20m A2) Dribble Bleeds x 10,10,10 (ankle, calf, knee) A3) Straight Leg bound bleed x 10,10,10 (small, big for speed, sprint) Complete 2-3 sets
B
Build Up Sprint
2 x 1 @ 20
C
Fly Sprint
4 x 1 @ 30
Prep
A
AGAB Prep 3
Wall Pendulum - 2 x 10/ In a single leg RDL position leaning against the, rotate your outside arm up and try and get your outside shoulder and hand to touch the wall while maintaining SL RDL position. Saigon Squat + Hamstring Stretch - 2 x 10 Suitcase Carry - 2 x 20m/side TRX IYT's - 2 x 5/
B1
Medicine Ball Slam
3 x 6
B2
Half-Kneeling Med Ball Chop
3 x 3
B3
Counter Movement Medball Shotput
3 x 3
C
Trap Bar Deadlift
5, 5, 5, 4, 3, 4, 5 @ 6, 6, 7, 8, 9, 8, 7
D1
Partner Nordic Hamstring Curl
4 x 5
D2
Groin Squeeze
3 x 1 @ 0:30
D3
Seated Calf Raise
3 x 12