STRNG ATHLETIC CLUB
1 sessions per week
Must use App app to view and log training
Program Training
A1
mini band side walk
A2
Glute Bridge
A3
ELITE FTS BLAST STRAPS WARM-UP
A4
hip 90 90 stretch
A5
mini band squat
A6
mini band walks
B
hip thrust with glute drive
4 x 8
C
C-122 Atlantis Glute Machine
10, 10, 10, 15
D
frog pumps
20, 20, 20, 50
E
Bench Press
4 x 5
F
DIPS
4 x 6
G
DB Lateral Raise
4 x 8
H
Cable Crunch
3 x 15
A1
ELITE FTS BLAST STRAPS WARM-UP
A2
hip 90 90 stretch
A3
Glute Bridge
A4
mini band squat
A5
mini band walks
A6
mini band side walk
B
BANDED HIP BARBELL RDL
4 x 6
C
hip thrust with glute drive
4 x 9
D
cable glute med raise
4 x 10
E
Neutral grip pull-ups
4 x 6
F
1-Arm DB Row
4 x 10
G
straight bar cable curls
3 x 8
H
mini swiss ball sit ups
3 x 10
A1
ELITE FTS BLAST STRAPS WARM-UP
A2
hip 90 90 stretch
A3
Glute Bridge
A4
mini band squat
A5
mini band side walk
A6
mini band walks
B
pendulum squat
4 x 6
C
hip thrust with glute drive
10, 10, 10, 15
D
E
elitefts 45 degree back raise
4 x 10
F
DB Reverse Lunge (Front Foot Elevated)
3 x 8
G
Lying Leg Curl
12, 10, 8
H
Calf Raise
3 x 15
I
Decline Sit Up
3 x 10
A1
ELITE FTS BLAST STRAPS WARM-UP
A2
hip 90 90 stretch
A3
Glute Bridge
A4
mini band squat
A5
mini band side walk
A6
mini band walks
B1
barbell military press
4 x 6
B2
supinated Lat Pulldown
4 x 12
C1
Incline DB Bench Press
4 x 8
C2
Inverted Row
4 x 8
D1
Tricep Pushdown
3 x 15
D2
Hammer Curl
3 x 8
D3
cable rear delt flyes high to low
3 x 12
