Tenacity Training
5 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet Squat
4 x 10
A2
Box Jump
4 x 3
B
Deadlift Sumo
3 x 10
C1
Split Squat
3 x 6
C2
Calf Raise
3 x 12
D1
Prone Machine Hamstring Curl
3 x 6
D2
Bicycle Crunch
2 x 25
E1
Straight Leg Sit Ups
3 x 10
E2
Flutter Kicks
3 x 20
A
Dynamic Activation
For Completion
B1
DB Bench Press
3 x 10
B2
Inverted Row
3 x 10
C1
Pull-Up
3 x 8
C2
Shoulder Taps
3 x 10
D1
Lat Pulldown
3 x 10
D2
Band Pull-Apart
3 x 12
E1
Hammer Curl
3 x 10
E2
Bench Dips
3 x 10
F1
Med Ball Slams
3 x 10
F2
Med Ball Twists
3 x 20
F3
Med Ball Toe Touch
3 x 15
A
Dynamic Activation
For Completion
B1
Squat Jump
3 x 10
B2
Straight Leg Sit Ups
3 x 10
B3
Plyo Push-Up
3 x 10
C1
Walking Lunges
3 x 15
C2
Box Jump
3 x 5
D1
American KB Swing
3 x 10
D2
Step-Ups
3 x 5
E
Wall Sit
3 x 30
A1
Deadlift
3 x 10
A2
Broad Jump
3 x 5
B1
Lateral Lunge
3 x 10
B2
Monster Walks
3 x 10
B3
Bird Dog
2 x 10
C1
Glute Bridge
3 x 10
C2
Side Plank
3 x 20
D1
Crunches
3 x 25
D2
Leg Raise Series
3 x 10
E
Static Stretch
A
Dynamic Activation
For Completion
B1
Scap Push-Up
2 x 10
B2
Shoulder Taps
2 x 10
C1
Shoulder Press
3 x 8
C2
TRX Row
3 x 10
D
DB Lateral Raise
3 x 10
E
Barbell Shrug
3 x 12
F
DB Front Raise
3 x 8
G
Bent Over Row
3 x 10
H1
Med Ball Sit Up
3 x 15
H2
Med Ball Slam
3 x 10
I
Medball Russian twist
3 x 30
