Orion Strength
Functional Fitness, Field Sports, General Fitness, Football , Basketball, Strength & Conditioning, Personal Training, HockeyIntensification Phase means the weight loads will be increasing and the reps per set will decrease, since we're moving closer towards your max.
We'll stick with the same weekly structure of 4 strength workouts, 2 conditioning workouts, and 2 aerobic sessions. Again, if you need to move the conditioning to the same day as your aerobic session, that's fine.
7 sessions per week
Must use App app to view and log training
Program Training
A
Front Squat
6, 6, 4, 4, 8, 8
B
Wide Grip RDL
5 x 8
C1
Hip Bridge + Leg Curl
3 x 12
C2
Walking DB Lunges - p.chain
A1
Close Grip Bench Press
6, 6, 4, 4, 8, 8
A2
Inverted Row
6 x 8
B1
15 Degree DB Bench Press
3 x 6
B2
Prone Incline Lateral Raise
3 x 8
Conditioning 1
C
7 min. AMRAP: Push Up V-Up Ball Slam * Increase by 1 rep each round 1,1,1,2,2,2,3,3,3,... Leaderboard instructions: As many rounds/reps as possible
Aerobic Work
A
25 minutes Cardio of choice Keep heart rate between 120-140 BPM
A
Back Squat
6, 6, 4, 4, 8, 8
B1
BB Hack Squat
4 x 8
B2
Back Extension - Horizontal
4 x 8
C1
BB Glute Bridge - Bench
3 x 10
C2
Landmine Thruster
3 x 10
A1
DB Shoulder Press - neutral grip
6, 6, 4, 4
A2
Lean-Away Lateral Raise
4 x 8
B1
DB Spider Curls - supinated
4 x 8
B2
Lying DB Tricep Extension
4 x 8
C
C
50 Reverse Curls + 50 BTN Presses * Every break do 10 Hollow Rocks
Conditioning 2
D
EMOM x10 50m Prowler Push (25m low, 25m high) * moderate weight, fast
Aerobic Work
A
25 minutes Cardio of choice Keep heart rate between 120-140 BPM
REST
A
