Oasis Performance Group

Coach
Tj Schnoor

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 16-week program
Sunday

A1

Push-Up

2 x 45

A2

Incline Dumbbell Fly

2 x 10

B

Close Grip Bench Press

4 x 12

C1

Lat Pulldown

3 x 12

C2

DB Overhead Tricep Extension

3 x 12

D1

Prone Incline DB Curls

4 x 12

D2

Split Stance Overhead Tricep Extension

4 x 12

E

Hanging Knee Raise

Monday

A1

Glute Bridge

2 x 8

A2

4-Way Dead Bug

2 x 15

B

Goblet Squat

4 x 15

C

Walking Lunges

3 x 16

D1

Med Ball Slam

3 x 12

D2

Calf Raise on Plate

3 x 20

E

Side Plank

3 x 40

Tuesday

A

Cardio

1 x 30:00

Wednesday

A

YTW

3 x 30

B

Standing Arnold Press

3 x 10

C

Bent Over Row

3 x 12

D1

Cable Face Pull

3 x 12

D2

Alternating DB Front Raise

3 x 10

D3

Plate Trap Raise

3 x 8

E1

Hammer Curl

4 x 12

E2

Dumbbell Skull Crushers

4 x 12

Thursday

A

DB Farmer's Walk

6 x 0:45

B1

Trap Bar Deadlift

3 x 10

B2

Trap Bar Shrug

C

1 1/4 Front Squat

4 x 5

D1

V-Ups

3 x 12

D2

Russian Twist

3 x 30

16 week Transformer Program