Frank Russo Training
Features
3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warm- Up: W1) 90 Degree Hip Flexor Stretch: Hold 30 sec each leg W2) Quadruped Fire Hydrant: 10 reps per leg W3) Glute Bridge Iso Hold: 15 sec up to 30 sec W4) Reach Back: 8 per side Complete 1,2,3,4 in order, that's 1 round. Complete 1-2 rounds Then let's get started with the workout!
B1
Dumbbell Goblet Squat
B2
Dumbbell Single Arm Split Stance Row
C1
Body Weight Glute Bridge
C2
Dumbbell Curl & Press
D1
Plank
D2
Dumbbell 1/2 Kneeling Chop
E
Cardio
Conditioning
A
Full Body (Dumbbells Only) 3 Days Weekly Warm-Up
Warm- Up: W1) 90 Degree Hip Flexor Stretch: Hold 30 sec each leg W2) Quadruped Fire Hydrant: 10 reps per leg W3) Glute Bridge Iso Hold: 15 sec up to 30 sec W4) Reach Back: 8 per side Complete 1,2,3,4 in order, that's 1 round. Complete 1-2 rounds Then let's get started with the workout!
B1
Dumbbell Stiff Leg Deadlift
B2
Dumbbell Chest Press
C1
Body Weight Split Squat
C2
Dumbbell Bent Over 2 Arm Row
D1
Bird Dog
D2
Side Plank
E
Cardio
Circuit
A
Warm- Up: W1) 90 Degree Hip Flexor Stretch: Hold 30 sec each leg W2) Quadruped Fire Hydrant: 10 reps per leg W3) Glute Bridge Iso Hold: 15 sec up to 30 sec W4) Reach Back: 8 per side Complete 1,2,3,4 in order, that's 1 round. Complete 1-2 rounds Then let's get started with the workout!
B1
Dumbbell Goblet Squat
B2
Dumbbell Single Arm Split Stance Row
C1
Body Weight Glute Bridge
C2
Dumbbell Curl & Press
D1
Plank
D2
Dumbbell 1/2 Kneeling Chop
E
Cardio
