Ned
Coach
Ned Pennoyer
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Heavy Lower
A1
Seated Banded Hamstring Curl
4 x 25
A2
Hip Thrust
4 x 25
A3
Planks
B
Back Squat
3 x 5
C1
45 Degree Hyper Ext
C2
Suitcase Holds
Monday
Heavy Upper
A1
DB Tricep Extension
4 x 25
A2
Lat Pulldown
4 x 25
A3
Band Pull-Apart
4 x 25
B
Bench Press
3 x 5
C1
Scapular Pulldowns
C2
Tricep Pushdown
Wednesday
Light Lower
A1
Prone Hamstring Machine
4 x 25
A2
Banded Pull Throughs
4 x 25
A3
Side Planks
4 x 30
B
SSB/Yoke Bar Box Squat
5 x 5
C
Sumo Deadlift
5 x 5
D1
Reverse Hyper
D2
Cable Standing Abs
Thursday
Light Upper
A1
Rear Delt Flyes
4 x 25
A2
Cable Row
4 x 25
A3
OH Banded Tricep Ext
4 x 25
B
Bench Press
5 x 5
C1
Cable Facepull
C2
EZ Bar Tricep Ext
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