Factory Built Performance
Features
5 sessions per week
Must use App app to view and log training
Program Training
A
Lean Ladies Warm Up
1 x 0:30
B1
Plank Pike + Toe Touch
2 x 10
B2
1/2 Turkish Get Up
2 x 5
C1
DB Bench Press
12, 12, 10, 10
C2
Prone Y's, T's
4 x 10
D1
Half-Kneeling DB Shoulder Press
3 x 10
D2
Hand Release Push-Up
3 x 12
D3
Split Squat
3 x 10
E1
Banded Single Arm Lat Pulldowns
3 x 10
E2
Supported Single Arm Bent Over Row
3 x 10
E3
Staggered Stance RDL
3 x 10
A
Lean Ladies Warm Up
1 x 0:30
B1
Glute Bridge Walkouts
2 x 10
B2
Dead Bugs
2 x 10
B3
Seated Shoulder Retraction
2 x 10
C1
Dual KB Deadlift
12, 12, 10, 10
C2
Quadruped Hip Circles
2 x 10
C3
Fire Hydrant
_ , _ , 10, 10
D1
DB Reverse Fly
2, 4, 6, 8, 10
D2
KB Swings
2, 4, 6, 8, 10
D3
Lateral Shoulder Raises
2, 4, 6, 8, 10
D4
Step-Ups
2, 4, 6, 8, 10
A
Rotary Movement Prep
B
Inchworm to Spiderman to Downward Dog
1 x 5
C1
Med Ball Over the Shoulder Toss
1 x 10
C2
Single Arm Front Rack Carry
1 x 20
C3
Banded Bird Dogs
1 x 10
C4
Air Squat
1 x 15
C5
Glute Bridge
1 x 15
A
Lean Ladies Warm Up
1 x 0:30
B1
Straight Arm Plank Shoulder Taps
2 x 10
B2
Supinated Band Pull Aparts
2 x 10
B3
Stability Ball Roll Outs
2 x 10
C
DB Bent Over Row
12, 12, 10, 10
D1
DB Reverse Lunge
1 x 10
D2
Single Arm Fly
1 x 10
E1
Single Leg Hip Thrust
1 x 10
E2
Single Arm Bench Press
1 x 10
F1
Single Arm Farmer Walk
1 x 20
F2
Jump Rope: 2 ft
1 x 50
A
Lean Ladies Warm Up
1 x 0:30
B1
Goblet Squat
12, 12, 10, 10
B2
Half Kneeling Knee Drives
8, 8, _ , _
B3
Frog Stretch + T-Spine Rotations
_ , _ , 10, 10
C1
Jump Squats
15, 10, 8
C2
DB Push Press
15, 10, 8
C3
Single Leg V-Ups
15, 10, 8
D1
Bulgarian Squat (variations)
8, 6, 4
D2
Single Arm Facepulls
8, 6, 4
D3
High Plank + DB Transfer
8, 6, 4
