Momentum Performance Training

Coach
Dennis Pereira

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
LOWER BODY (Squat)

A1

Prone Scorpion

2 x 10

A2

Dead Bug

2 x 8

A3

Single Leg Hip Thrust

2 x 12

B

Back Squat

4 x 6 @ 6

C

Romanian Deadlift (RDL)

4 x 10 @ 8

D

Walking Lunges

3 x 20 @ 8

E

Cable Rope Crunch

3 x 15 @ 8

Monday
UPPER BODY (Bench/Horizontal pull)

A1

Band Pull-Apart

2 x 15

A2

Bottom Up KB Press

2 x 12

A3

Bench Dips

2 x 10

B

Bench Press

4 x 6 @ 6

C

Incline DB Bench Press

3 x 10 @ 8

D

Pendlay Row

3 x 10 @ 8

E

Cable face pull

F1

EZ Bar Curl

4 x 12

F2

Tricep Pushdown

4 x 12

Wednesday
LOWER BODY (Deadlift)

A1

90 90 Hip Mobility

2 x 8

A2

Cossack Squat

2 x 10

A3

Banded Good Morning

2 x 20

B

Deadlift

4 x 6 @ 6

C

BB Paused Squat

4 x 7 @ 8

D

Bulgarian Split Squat

3 x 12 @ 8

E

Standing Cable Wood Choppers

3 x 12 @ 8

Thursday
UPPER BODY (OHP/VERTICAL PULL)

A1

Band Face Pull

2 x 15

A2

Kneeling Thread the Needle

2 x 12

A3

DB Arnold Press

2 x 10

B

Overhead Press

4 x 6 @ 6

C

DB Bench Press

3 x 10 @ 8

D

1-Arm DB Row

3 x 10 @ 8

E

Cable face pull

F1

EZ Bar Curl

4 x 12

F2

DB Overhead Tricep Extension

4 x 12

Momentum Elev8 Program