Perform Strength & Conditioning
Triathlon1 sessions per week
Must use App app to view and log training
Program Training
Mobility
A
General Movement Prep
3-5 minutes Child's Pose + T-Spine Rotation - 8/side Child's Pose + Side to Side Lat Mobility - 8/side 1-arm Shoulder CARs - 3 x 10 seconds/side (0ver and Back = 1) Quadruped 1-arm Serratus Press - 3 x 10 seconds/side
B
Bench Press
8, 6, 5, 5, 5
C1
Deadlift Position Barbell Row
3 x 8
C2
Yoga Pushup + Alternating Toe Touch
3 x 8
D1
Half Kneeling 1-arm DB Pressout
3 x 8
D2
Band Pull Apart
3 x 15
E1
Loaded Suitcase Carry
3 x 0:30
E2
Split Stance Band Pallof Press
3 x 8
Prep
A
Lower Body Warmup 1
5 minute foam roll A. Hip to Wall Ankle Mobility - 10/side B. Standing Front Leg Hamstring Mobility - 8/side C. Alternating Spiderman Lunge - 8/side D. Single Leg Glute Bridge - 12/side
B
Tempo Barbell Back Squat
4 x 8
C1
DB Bulgarian Split Squat
4 x 8
C2
Kneeling Plank Walkout
4 x 5
D1
Single Leg Counterbalance Squat to Bench
3 x 6
D2
Copenhagen Plank
@ 20
E
Single Leg Deficit Calf Raise
2 x 12
