VKONDICII
1 sessions per week
Must use App app to view and log training
Program Training
A
Mobility Thoracic (roller)
2 x 8
B
Push up ISO yielding.
3 x 20
C
Bench press (incline DB)
3 x 6
D
Dip
3 x 6
E
Bench press (barbell)
3 x 6
F
Calf SL ISO
2 x 25
G
Calf single leg
6 x 7
H
Triceps DB bench
4 x 6
I
Shoulder lateral raise sit Bench
4 x 8
J
Soleus machine
3 x 8
A
Landmine side / change hip position
2 x 35
B
Deadlift
1 x 8
C
Deadlift
3 x 6
D
Pull up
3 x 6
E
band row supported
2 x 8
F
Bench row (incline DB)
3 x 6
G
Biceps barbell
3 x 7
H
CR Bar (flex knee)
8, 8, 7, 7
I
Biceps hammer split position
3 x 7
J1
Trapez (DB)
3 x 10
J2
CR GHD flexion / full range
8, 7, 7
A
WarmUp (Massage ball/roller)
1 x 5:00
B
Mobility Basic LB WarmUp
1 x 5:00
C
Wall sit (90)
3 x 30
D
Back squat ECC
1 x 6
E
Back squat el.heel
4 x 6
F
RDL technique
2 x 6
G
RDL barbell
8, 6, 6, 6
H
Split squat ISO yielding BW
2 x 30
I
Split squat (barbell)
6 x 6
J
CR GHD lateral flexion
6 x 10
K
CR Wheel (kneeling)
4 x 7
L
Wrist Barbell
4 x 12
M
AirBIke
1 x 30:00
A
Step up max range (help)
4 x 5
B
Back Lunge GL (DB)
6 x 6
C
Chest fly band / oscillation
3 x 15
D
Chest DB fly
4 x 8
E
Shoulder seated military press barbell
4 x 8
F
TRX row
4 x 8
G1
Biceps incline bench (rotation)
3 x 8
G2
TRX triceps
3 x 9
H
CR FB (7)
8, 8, 7, 7
I
AirBIke
1 x 5 @ 20
