VKONDICII
1 sessions per week
Must use App app to view and log training
Program Training
A
WarmUp (Massage ball/roller)
1 x 4:00
B
Mobility Basic LB WarmUp
1 x 4:00
C
Mobility Basic WarmUp (UB)
1 x 4:00
D
Stability single leg
4 x 20
E
Adductor FB squeeze (2-3” Hold position LOTG)
3 x 10
F
PLYO NCM plyobox
4 x 5
G
Back squat ECC
6, 6, 5, 5
H
Slide side lunge ECC DB
6, 6, 6, 6, 5, 5
I
Nordic hamstring (eccentric)
4 x 6
J
Bench press DB ECC
3 x 6
K
Cable Pull down ECC
3 x 6
L
CR wheel (plate) 2” Hold
3 x 6
M
AirBIke
1 x 20:00
A
WarmUp (Massage ball/roller)
1 x 4:00
B
Mobility Basic LB WarmUp
1 x 4:00
C
Mobility Basic WarmUp (UB)
1 x 4:00
D
Stability SL DB
4 x 25
E
Medball throw (hip work).
2 x 5
F
Side rotational MB throw
4 x 4
G
Wall sit (90)
3 x 40
H
Split squat ISO yielding BW
6 x 45
I
Run specific hip iso yielding
6 x 35
J
Calf SL ISO yielding
6 x 40
K
Push up ISO yielding.
3 x 30
L
TRX row ISO yielding
3 x 30
M
CR 4 static position
4 x 60
N
AirBIke
5 x 30
A
WarmUp (Massage ball/roller)
1 x 4:00
B
Mobility Basic LB WarmUp
1 x 4:00
C
Mobility Basic WarmUp (UB)
1 x 4:00
D
Single leg stability w/kettlebell hallo
4 x 25
E
Plyo - hop
15, 15, 12, 12
F
Concentric back squat / sit Bench
3 x 7
G
SLDL concentric to plyobox DB
6 x 6
H
Drop to split position + concentric squat DB
6 x 6
I
Landmine shoulder press (1:2 / partner)
6 x 7
J
Lying barbell row (reverse grip) concentric
3 x 7
K
AirBIke
2 x 5 @ 8
A
WarmUp (Massage ball/roller)
1 x 4:00
B
Mobility Basic LB WarmUp
1 x 4:00
C
Mobility Basic WarmUp (UB)
1 x 4:00
D
Drop Bilateral
3 x 5
E
Plyo SL broad jump + band
4 x 6
F
Back lunge GL(DB)
5, 5, 5, 5, 4, 4
G
RDL barbell
5, 5, 4
H
Chin Up
5, 5, 4
I
Biceps incline bench (rotation)
3 x 7
J
CR hip flexor
6 x 7
K
CR Bar (flex knee)
8, 7, 7
