Fitness And Strength Training
General FitnessFoundation movement program.
2 movement session with 1 Run session.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
WUp Foundation
SMR 40s each - Quads, Glutes, Lats Stretch 15sec each- Quads, Fig. 4 Glute, Lats Mob 30sec each- Back Sling, Hip Drops, Reach throughs Act 30sec each- Scissors, Glute Bridge L2, I position
B1
Split Squat
3 x 10
B2
Wall Slide with Retraction
3 x 10
B3
Bear Hold
3 x 0:30
C1
Hip Thrust
3 x 10
C2
Single Arm Row
3 x 10
C3
Single Leg Slide L2
3 x 0:30
Prep
A
Foundation Run Mech WUp
Walking Lunge x 10m Through the hamstrings x 10m Walking on Balls of Feet Fwd and Bwd x 10m Ankling Fwd and Bwd x 10m A Skip x 20m Skip for Height x 20m
B
Jog
1 x 4:00
C
Run
8 x 1:00
Prep
A
WUp Foundation
SMR 40s each - Quads, Glutes, Lats Stretch 15sec each- Quads, Fig. 4 Glute, Lats Mob 30sec each- Back Sling, Hip Drops, Reach throughs Act 30sec each- Scissors, Glute Bridge L2, I position
B1
Romanian Deadlift (RDL)
3 x 10
B2
Kneeling Press Up
3 x 10
B3
Pelvic Tilt
3 x 30
C1
Goblet Squat
3 x 10
C2
Rear Flys
3 x 10
C3
Short Side Plank Reach
3 x 0:30
