Physio Room
Strength & Conditioning
Coach
Cassie Santana
Features
3 sessions per week
Must use App app to view and log training
Program Training
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Dead Bug Isometrics
3 x MAX
B1
Goblet Squats
5 x 10
B2
KB Deadlift
5 x 10
C1
DB Row Off Bench
5 x 10
C2
DB Bench Press
5 x 10
D1
Bird Dog Crunch
3 x 20
D2
Flutter Kicks
3 x 50
Tuesday
Week 1 Day 3
A1
Bulgarian Split Squats
5 x 10
A2
Bulgarian RDL
5 x 10
B1
Gorilla Row
5 x 20
B2
Ring Row
5 x 10
C1
Oblique Side Reaches
3 x 30
C2
Hollow Holds
3 x 0:15
Thursday
Week 1 Day 5
A1
Elevated Glute Bridge
5 x 10
A2
Deficit Calf Raises
5 x 20
B1
Chest-Supported DB Row
5 x 10
B2
Bottom Up KB Press
5 x 10
C
Isometric Bear Crawl
3 x 50
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