Coach Schleper
Strength & Conditioning, Weightlifting, Mobility, Functional Fitness, General Fitness1 sessions per week
Must use App app to view and log training
Program Training
A
Cat Cow (CS)
2 x 5
B
Quadruped hip CARs
2 x 5
C
Spider Lunge
2 x 5
D
Downward dog transitions
2 x 5
E
Band over and back
2 x 5
A
Non Counter movement jump
3 x 5
B
Box Squat BB
3 x 10
C
Bench Supported Row (DB)
3 x 12
D
SL Deadlift (KB)
3 x 8
E1
Toe touch crunch with medicine ball
2 x 15
E2
Russian twists
2 x 20
A
Spinal flexionL standing segmental roll
2 x 5
B
Straddle stance (side bend stretch)
2 x 20
C
Straddle stance (forward reach)
2 x 60
D
Calf Stretch (wall lean)
1 x 1:00
E
1/2 Kneeling Hip flexor stretch
2 x 45
F
Single knee to chest
2 x 1:00
A
1 Mile Run
A
Cat Cow (CS)
2 x 5
B
Quadruped hip CARs
2 x 5
C
Spider Lunge
2 x 5
D
Downward dog transitions
2 x 5
E
Band over and back
2 x 5
A
Plyo Pushup
3 x 5
B
Bench press (BB)
3 x 10
C
Single KB front rack squat
3 x 6
D
Chin-ups
3 x 6
E
Reverse Lunge (DB)
3 x 12
F1
Crunch (forward reach)
3 x 12
F2
Side bends (KB)
3 x 12
A
Cat Cow (CS)
2 x 6
B
Quadruped lateral flexion
2 x 6
C
Knee Extension (supine)
2 x 8
D
Quadruped hip CARs
2 x 5
E
Neck circles
2 x 3
F
Band over and back
2 x 6
A
1 Mile Run
A
Cat Cow (CS)
2 x 5
B
Quadruped hip CARs
2 x 5
C
Spider Lunge
2 x 5
D
Downward dog transitions
2 x 5
E
Band over and back
2 x 5
A
1/4 Squat Isometric
2 x 0:45
B
Skater bounds
2 x 6
C
Deadlift (Trapbar)
4 x 10
D
Hanging knee raises
3 x 6
E
Biceps Curls (DB)
3 x 15
F
Elbow extension (Seated overhead)
3 x 15
