CPPT
4 workouts per week focused on improving your workout habits and retain consistency.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Incline Treadmill Walk
1 x 10:00
Warm up
B
Full Body Warm up
pull up / push up / air squat (full depth) 3 rounds x6-10 / x20 / x10
Conditioning
C
Lower Extremity Mobility Series (w/ videos)
perform this mobility exercises after warm-up phase worlds greatest stretch = 2 x 5 open/close each side hip opener = 2 x 8 shifts per side, holding each shift for 3-5s hip flex to HS = 2 x 8 shifts per side, no hold in each position / goal = easy progressive tension in each direction deep squat holds = x3-6, spend at least 5s at depth, progressing in duration as comfort improves
D1
Barbell Back Squat
10, 10, 8, 8, 12
D2
KB double leg RDL
5 x 8
E1
Side Lunge
8, 8, 6, 6
E2
Single Arm Farmer Walk
4 x 25
F1
Wall Sit
1:00, 0:45, 0:30
F2
Theraband Ankle Band Walks
3 x 10
G
Calf Raise Series
3 x 24
H
Treadmill cool down
1 x 10:00
A
Incline Treadmill Walk
1 x 10:00
B1
shoulder band series
3 x 30
B2
Band Face Pull
2 x 15
C1
Push Press
4 x 10
C2
Straight Arm Pulldown
4 x 12
C3
Hanging Leg Raise
4 x 8
D1
Landmine Overhead Press - half kneel
3 x 8
D2
Landmine Row - single arm
3 x 8
D3
Ab Wheel
3 x 8
E1
3-way Shoulder Shocker
3 x 32
E2
Bent over back fly
3 x 8
F
Incline Treadmill Walk
1 x 10:00
A
Incline Treadmill Walk
1 x 10:00
B1
shoulder band series
3 x 30
B2
Band Face Pull
2 x 15
C1
Push-Up
2 x 20
C2
Pull-Up
2 x 8
D1
Bent Over Row
12, 10, 8, 8, 10000
D2
Push-Up
5 x 15
D3
Hanging Leg Raise
5 x 8
E1
Seated Cable Row
4 x 10
E2
DB Fly
4 x 20
E3
Med Ball Slam
4 x 10
F1
Cable Column Face Pull
3 x 12
F2
Straight Arm Pulldown
3 x 12
F3
Paloff Press
3 x 8
A
Incline Treadmill Walk
1 x 10:00
Warm up
B
Full Body Warm up
pull up / push up / air squat (full depth) 3 rounds x6-10 / x20 / x10
Conditioning
C
Lower Extremity Mobility Series (w/ videos)
perform this mobility exercises after warm-up phase worlds greatest stretch = 2 x 5 open/close each side hip opener = 2 x 8 shifts per side, holding each shift for 3-5s hip flex to HS = 2 x 8 shifts per side, no hold in each position / goal = easy progressive tension in each direction deep squat holds = x3-6, spend at least 5s at depth, progressing in duration as comfort improves
D1
DB Front Squat
3 x 10
D2
DB Shoulder Press
3 x 16
D3
Med Ball Slams
3 x 8
E1
Bent Over Row
3 x 15
E2
Barbell RDL
3 x 12
E3
DB Bicep Curls
3 x 15
F1
Chest Fly
3 x 12
F2
Supine DB Tricep Press
3 x 12
F3
Plate Front Raise
3 x 10
G1
Sled Push / Pull
3 x 25
G2
Calf Raise Series
3 x 24
