Black Sheep Strength and Athletic Performance
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
3 x 15
A2
Air Squat
3 x MAX
A3
Rest
1 x 2:00
B1
DB Walking Lunge (Upright)
3 x 12
B2
Bodyweight Walking Lunge
3 x 12
C
Glute ADDuction Machine
3 x 20
D
Leg Extension
12, MAX, MAX, 12, MAX, MAX, 12, MAX, MAX
E1
Plank
3 x 1:00
E2
Marvin Hagler Sit Ups
3 x 25
A
Jansen Row
3 x 12
B
Seated Cable Row
3 x 15
C
Bent Over Rear Delt Fly
3 x 20
D1
DB Lateral Raise
3 x 15
D2
Banded Lat Raise (Half to Top)
3 x MAX
E
Seated DB Shoulder Press
15, 15, 15, MAX
F
Reverse Grip Lat Pulldown
3 x 12
G1
Single Arm DB Row
3 x 12
G2
Straight Arm Pulldown
3 x 20
H
Bodyweight Russian Twist
1 x MAX @ 3:00
A1
Barbell Glute Bridge
3 x 15
A2
Knee-Band Bodyweight Glute Bridge
3 x MAX
B1
Front Foot Elevated Split Squat
3 x 12
B2
Bodyweight Split Squat (Front Foot Elevated)
3 x 6
C
Glute ABDuction Machine (Out)
3 x 20
D
Hamstring Curl Machine
12, MAX, MAX, 12, MAX, MAX, 12, MAX, MAX
E1
AB Flexion Machine
4 x 25
E2
Reverse Crunch
4 x 15
A
Incline DB Bench Press
3 x 12
B1
Chest Press Machine
12, MAX, 12, MAX, 12, MAX
B2
Inverted Row
3 x 12
C1
Chest-Supported DB Row
3 x 25
C2
Band Pull-Apart
3 x MAX
D
Wide Grip Lat Pulldown
15, 12, 10
E
Cable Bicep Curl
3 x 15
F
Tricep Rope Pressdown
3 x 15
G
Alternating DB Hammer Curl
3 x 15
H1
V-Ups
3 x 12
H2
Crunches w/ Feet Up
3 x MAX
A
Deadlift
3 x 15
B
Low Box Squat
C1
DB Step Up
3 x 12
C2
Bodyweight Step Up
3 x 6
D1
Cable Glute Kickback
3 x 20
D2
Single Leg Glute Bridge.
3 x 12
E
High, Wide Leg Press
3 x 20
F
Single Leg Hamstring Curl
3 x 15
G1
Side Plank
1 x 0:30
G2
Russian Twist
3 x 20
