Pro Elite Strength and Conditioning
Features
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Sumo Squat
4 x 8 @ 50, 60, 70, 70 %
C1
Barbell Hip Thrust
4 x 12 @ 40, 50, 60, 70 %
C2
DB Reverse Lunge (Front Foot Elevated)
4 x 10 @ 30, 40, 50, 60 %
D
Barbell RDL
4 x 8 @ 40, 50, 60, 70 %
E
Leg Press
3 x 12 @ 50, 60, 70 %
F1
Leg Extension
4 x 15 @ 40, 40, 50, 60 %
F2
Hamstring Curl
4 x 15 @ 40, 40, 50, 60 %
G1
Calf Raise
3 x 20 @ 40, 50, 60 %
G2
Frog Calf Raise
3 x 60 @ 40, 50, 60 %
Circuit
A
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Deadlift
4 x 6 @ 50, 60, 70, 80 %
C1
Straight Arm Pulldown
4 x 10 @ 40, 50, 60, 70 %
C2
Barbell Upright Row
4 x 10 @ 40, 50, 60, 70 %
D1
Cable Fly
4 x 10 @ 40, 50, 60, 70 %
D2
DB Lateral Raise
4 x 10 @ 40, 50, 60, 70 %
E
1-Arm DB Row
4 x 8 @ 50, 60, 70, 80 %
F
DB Bench Press
4 x 8 @ 40, 50, 60, 70 %
G1
Barbell Bicep Curl
3 x 8 @ 50, 60, 70 %
G2
DB Overhead Tricep Extension
3 x 10 @ 50, 60, 70 %
H1
HK Face Pull - Cable/Rope
3 x 12 @ 50, 60, 70 %
H2
Tricep Pushdown
3 x 10 @ 50, 60, 70 %
Circuit
A
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Barbell Hip Thrust
6 x 8 @ 50, 50, 60, 60, 70, 70 %
C
DB Sumo Squat
4 x 10 @ 70 %
D
DB Reverse Lunge (Front Foot Elevated)
4 x 10 @ 40, 50, 60, 70 %
E
Cable Pull-Throughs
4 x 12 @ 40, 50, 60, 70 %
F
Single Leg Glute Bridge
3 x 45 @ 50, 60, 70 %
G1
Hip Adduction
3 x 12 @ 40, 50, 6 %
G2
Hip Abduction
3 x 12 @ 40, 50, 60 %
H1
Calf Raise
3 x 20 @ 40, 50, 60 lb
H2
Frog Calf Raise
3 x 60 @ 40, 50, 60 %
A
Treadmill Work
1 x 15:00
Circuit
B
4 rounds - Perform each exercise back to back with little rest - 2 min rest between rounds (Weighted exercises should be a challenging weight and progress by 5 lbs per week) 1. Plate Crunch - 15 reps Tempo: 1:1:1:0 (Weighted) 2. Pulse Ups - 12 reps - Tempo: 1:0:1:0 3. Russian Twist - 8 reps per side Tempo: 1-2 sec twist (weighted) 4. Half Wipers - 10 reps Tempo: 1-2 sec twist 5. Mountain Climber - 30 sec
Circuit
A
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Deadlift
4 x 6 @ 50, 60, 70, 80 %
C1
Straight Arm Pulldown
4 x 10 @ 40, 50, 60, 70 %
C2
Barbell Upright Row
4 x 10 @ 40, 50, 60, 70 %
D1
Cable Fly
4 x 10 @ 40, 50, 60, 70 %
D2
DB Lateral Raise
4 x 10 @ 40, 50, 60, 70 %
E
1-Arm DB Row
4 x 8 @ 50, 60, 70, 80 %
F
DB Bench Press
4 x 8 @ 40, 50, 60, 70 %
G1
Skull Crushers
3 x 8 @ 50, 60, 70 %
G2
Barbell Bicep Curl
3 x 10 @ 50, 60, 70 %
H1
HK Face Pull - Cable/Rope
3 x 12 @ 50, 60, 70 %
H2
Alternating DB Hammer Curl
3 x 10 @ 50, 60, 70 %
Circuit
A
1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10
B
Back Squat
4 x 8 @ 50, 60, 70, 70 %
C
Leg Press
4 x 10 @ 50, 60, 70, 70 %
D
Goblet Squat - Elevated Heels
4 x 12 @ 40, 50, 60, 70 %
E1
SL DB Hip Thrust
3 x 10 @ 50, 60, 70 %
E2
Cable Pull-Throughs
3 x 12 @ 40, 50, 60 %
F1
Leg Extension
3 x 15 @ 50, 60, 70 %
F2
Dumbbell Split Squat
3 x 10 @ 50, 60, 70 %
G
Hamstring Curl
3 x 15 @ 50, 60, 70 %
H1
Calf Raise
3 x 20 @ 40, 50, 60 %
H2
Frog Calf Raise
3 x 60 @ 40, 50, 60 %
A
Treadmill Work
1 x 15:00
Circuit
B
4 rounds - Perform each exercise back to back with little rest - 2 min rest between rounds (Weighted exercises should be a challenging weight and progress by 5 lbs per week) 1. Plate Crunch - 15 reps Tempo: 1:1:1:0 (Weighted) 2. Pulse Ups - 12 reps - Tempo: 1:0:1:0 3. Russian Twist - 8 reps per side Tempo: 1-2 sec twist (weighted) 4. Half Wipers - 10 reps Tempo: 1-2 sec twist 5. Mountain Climber - 30 sec
