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 5:00
C
Abduction sit Bench
3 x 10
D
Glute bridge ISO hold 45
4 x 20
E
Step up max range (help)
4 x 5
F
Bulgarian squat DB / H supported (GL)
6 x 8
G
Hip Thrust (SL)
6 x 8
H
RDL technique
2 x 5
I
RDL barbell
3 x 8
J
Calf single leg
6 x 8
K
CR hip flexor
6 x 8
L1
Push up
3 x 8
L2
CR hyperextension (2)
3 x 30
A
WarmUp (Massage ball/roller)
1 x 3:00
B
Mobility Basic WarmUp (UB)
1 x 5:00
C
Chest fly band / oscillation
3 x 15
D
Bench press DB
4 x 8
E
Shoulder press DB (bench)
3 x 8
F
Triceps DB bench
3 x 8
G1
Shoulder lateral raise sit Bench
3 x 9
G2
Triceps extension incline Bench
3 x 10
H
CR Wheel (kneeling)
4 x 7
I
CR Bar (flex knee)
3 x 7
J
BIKE
1 x 30:00
A
WarmUp (Massage ball/roller)
1 x 5:00
B
Mobility Basic LB WarmUp
1 x 5:00
C
SLDL technique
5, 5, 3, 3
D
Hand supported SLDL
6 x 8
E
Split squat (barbell)
6 x 8
F
Glute bridge single leg plyobox
2 x 6
G
FB hamstring (bridge)
6 x 8
H
CR TRX side plank flexion
6 x 8
I
CR rotational MDball (1)
4 x 30
J
Adductor fitball squeeze (long)
4 x 10
K
SkiErg
1 x 6 @ 20
A
WarmUp (Massage ball/roller)
1 x 5:00
B
Mobility Basic LB WarmUp
C
Mobility Basic WarmUp (UB)
D
CR hyperextension (1)
3 x 30
E
Deadlift
4 x 8
F
Pull up (band)
3 x 8
G
Biceps incline bench (rotation)
3 x 8
H
TRX row (reverse grip)
3 x 8
I
DB row / supported bench / 1:1:2:1
4 x 8
J
CR Fitball (move slowly)
8, 8, 7, 7
K
AirBIke
1 x 10 @ 30
