The Athlete Within
Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A
Downward Dog Lunge Rotation
1 x 10
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
Fire Hydrant
3 x 5
D
Deep Squat
1 x 10
E
90 - 90 Hips
1 x 10
F
Couch Stretch (Hip Flexors)
1 x 0:30
G
Dead Bug
1 x 12
H
Bird Dog
1 x 12
A
Rowing
A1
T Spine Foam Roll
A2
Lat Foam Roll
A3
Foam Roll IT Bands
A4
Calf Foam Roll
A5
Quad Foam Roll
B1
Lateral Lunge
2 x 8
B2
Plank to Push-Up
2 x 12
B3
Reverse Lunges
2 x 8
B4
Jump Rope
2 x 1:00
C1
Run
2 x .25
C2
Medicine Ball Slam
2 x 30 @ 20 lb
C3
Run
2 x .25
C4
Burpee Broad Jump
2 x 40
C5
Run
2 x .25
C6
Walking Lunges
2 x 45 @ 45 lb
C7
Run
2 x .25
A
Run
1 x 45:00
A
Downward Dog Lunge Rotation
1 x 10
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
Fire Hydrant
3 x 5
D
Deep Squat
1 x 10
E
90 - 90 Hips
1 x 10
F
Couch Stretch (Hip Flexors)
1 x 0:30
G
Dead Bug
1 x 12
H
Bird Dog
1 x 12
A
Rowing
A1
T Spine Foam Roll
A2
Lat Foam Roll
A3
Foam Roll IT Bands
A4
Calf Foam Roll
A5
Quad Foam Roll
B1
Lateral Lunge
2 x 8
B2
Plank to Push-Up
2 x 12
B3
Reverse Lunges
2 x 8
B4
Jump Rope
2 x 1:00
C1
Run
2 x .62
C2
Burpee Broad Jump
2 x 40
C3
Run
2 x .62
C4
Rowing
2 x 500
C5
Run
2 x .62
C6
KB Farmer's Walk
2 x 100 @ 52 lb
C7
Run
2 x .62
C8
Sandbag Lunge
2 x 50 @ 45 lb
C9
Run
2 x .62
C10
Wall Balls
2 x 50 @ 13 lb
A
Run
1 x 45:00
A
Run
1 x 60:00
