Factory Built Performance
Strength and conditioning program.
This is a 6 week, 4x per week program with two full strength days, a longer endurance conditioning day, and an interval conditioning day.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Incline DB Bench Press
4 x 10
A2
Hip Thrust
4 x 10
B1
DB Chest Fly
3 x 12
B2
DB RDL's
3 x 10
C1
Tempo Push Ups
3 x 10
C2
Glute Bridge Walkouts
3 x 12
D1
DB Front Raise
2 x 15
D2
Calf Raise
2 x 25
Circuit
A
Pick two machines at the gym. (preferable bike and rower/ski erg.....you can run if you would like) The focus and goal here is to get your heart rate up and stay consistent. I don't want you sprinting in the first 2 minutes and then your pace drops drastically. Get to an uncomfortable pace and stay there for the entire 8 mins. A) 8 minutes on a machine at a uncomfortable pace. Rest 2:30 REPEAT on same machine!!!! rest 3 minutes B) complete the same 8 minutes on a second machine of your choice. rest 2:30 REPEAT
B1
Leg Lowering
2 x 10
B2
Side Plank + Leg Raise
2 x 10
B3
Flutter Kick
2 x 25
B4
Side Plank Pikes
2 x 0:30
A1
Reverse Lunges
4 x 10
A2
Pull-Up
4 x 8
B1
DB Bent Over Row
3 x 10
B2
Step-Ups
3 x 8
C1
Lat Pull Downs
3 x 15
C2
Reverse Nordic Curls
3 x 10
D1
Skull Crushers
2 x 15
D2
DB Upright Row
2 x 15
Circuit
A
30 seconds of work with 30 seconds of rest. Get as much work done in the work time as possible. Complete in circuit format. So go through the entire list and then start back at the top complete 5 total rounds. -DB squat thrust -Skater plyos (jump as far as you can, be athletic here!!!) -Mountain Climbers -Kettlebell Swings -Alternating Push press -Butterfly sit ups
