XLand Fitness
Strength & ConditioningThis program is designed to help build up your low back with a total body twist. You will be using the RPE Scale to help pick your weights.
The 0–10 RPE Scale
0–2: Very light effort – Easy, light activity (walking, easy pedaling).
3–4: Light effort – Comfortable pace, easy conversation possible.
5–6: Moderate effort – Breathing is heavier, but still able to talk.
7–8: Hard effort – Vigorous, heavy breathing, difficult to talk.
9–10: Maximal effort – Very hard to all-out; unable to talk
1 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
1 x 4:00
B1
Safety Bar Good Morning
3 x 10 @ 6
B2
Standing Cable chest press
3 x 15 @ 6
B3
Bird-dog Over Bench
3 x 20
C
Rest
1 x 1:00
D1
DB Overhead Tricep Extension
3 x 15 @ 6
D2
TRX Step Back Lunge
3 x 10
D3
Standing Cable Wood Choppers
3 x 15 @ 6
E
Cool Down
A
My Dynamic Warmup
1 x 4:00
B1
Banded back kicks (glutes)
3 x 15
B2
Bent Over Rear Delt Fly
3 x 12 @ 6
B3
Standing Cable chest press
3 x MAX @ 6
C
Rest
1 x 1:00
D1
Romanian Deadlift
3 x 12 @ 6
D2
Leg Extension
3 x 12 @ 6
D3
Balance Toss Competition
3 x 10
E
Cool Down
A
My Dynamic Warmup
1 x 4:00
B1
Banded Pec Fly
3 x 20
B2
Drinking Bird
3 x 12
B3
Scarecrows
3 x 12 @ 6
C
Rest
1 x 1:00
D1
Wall Balls
3 x 0:30 @ 6 lb
D2
standing cross body cable row
3 x 15 @ 6
D3
Behind the Back Rip
3 x 20
E
Cool Down
