Pritchard Performance
General FitnessHow many times have you gone to the gym with no clue what to do for the day but are in a serious time crunch?
This program gives you 3 workouts a week whether you're looking to shed some pounds, up your conditioning, or just get moving!
For only $15 you will get 4 weeks of programming that you can literally do anywhere, give it a shot!
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Winter Maintenance Warm Up
Warm Up & Movement Prep:: -5 min cardio -Glute Bridges x12 -Groin Stretch with thoracic rotation -Down Dog to Upward Dog -SL RDL to Figure 4
B1
TRX Row
3 x 15
B2
TRX Single Leg Squats
3 x 10
B3
TRX YTW
3 x 5
B4
Sled Push
3 x 20
C1
KB Swing
3 x 15
C2
Goblet Squat
3 x 12
C3
KB Plank Pull Through
3 x 8
C4
Battle Rope Alternating Waves
3 x 30
D1
MB Slams
3 x 10
D2
MB Lateral Lunges
3 x 10
D3
Row Machine
@ 200
Prep
A
Winter Maintenance Warm Up
Warm Up & Movement Prep:: -5 min cardio -Glute Bridges x12 -Groin Stretch with thoracic rotation -Down Dog to Upward Dog -SL RDL to Figure 4
B1
KB Deadlifts
3 x 15
B2
Band Assisted Pull Ups
3 x 10
B3
DB Walking Lunges
3 x 10
B4
T Push Up
3 x 12
Circuit
C
30 seconds on 30 seconds off 3x at each station below: -Incline Treadmill Reverse Walk (set incline to ~7 or 8) -Spin As Fast As Possible -Assault bike -Ski Erg
D1
Band Resisted Bicycle Crunches
3 x 100
D2
PB Sit Up
3 x 30
D3
PB Knee Tucks
3 x 30
D4
Side Plank Leg Abduction
3 x 25
Prep
A
Winter Maintenance Warm Up
Warm Up & Movement Prep:: -5 min cardio -Glute Bridges x12 -Groin Stretch with thoracic rotation -Down Dog to Upward Dog -SL RDL to Figure 4
B1
MB Slams
4 x 10
B2
Slideboard
@ 100
B3
Curve Treadmill Sprint
4 x 0:15
B4
Biking
4 x 1:00
B5
Jump Rope
4 x 0:40
C1
Sled Drag
4 x 25
C2
Pull-Up
4 x 8
C3
Goblet Squat
4 x 12
C4
Band Push Ups
4 x 10
C5
Ab Rollouts
4 x 12
