Chris Sergison
Strength & Conditioning, Functional FitnessFeel the POWER SURGE! The energy will be flowing through you! Strong, fast, athletic, powerful! You will address all of these and then some! If you want to not only look like lift but actually be an athlete then HERE WE GO! 6 sessions per week over 4 weeks!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Half kneel Banded Lat Stretch
2 x 30
A2
Front Rack External Rotation
3 x 20
A3
Russian KB Swing
3 x 10
A4
Hang Clean High Pull
3 x 10
A5
Shoulder Press
3 x 5
B1
Hollow Rock
2 x 10
B2
Banded Rotational Chops
2 x 20
B3
Tuck Jump
2 x 5
C
Power Clean and Push Press
1, 1, 1, MAX, MAX
D1
Standing DB Press
3 x 6
D2
JM Press
3 x 15
E1
Weighted Pull Ups
3 x 8
E2
Landmine T Bar Row
3 x 10
A1
Crossbody Toe Touch Crunches
3 x 10
A2
World Greatest Stretch
3 x 5
A3
Duck Walks
3 x 10
A4
Goblet Squat
A5
DB RDL to Shrug
B1
Back Squat
5 x 3
B2
DB Box Jump
5 x 3
C
Bulgarian Split Squat
3 x 10 @ _ , _ , MAX lb
D1
Safety Bar Good Morning
4 x 10
D2
Nordic Hamstring Curls
4 x 8
D3
Banded Hamstring Curl
4 x 15
E1
Triple Extension Calf Raises
3 x 10
E2
Heel to Toe Raises
3 x 15
A1
Westside Sled Walks
1 x 150 @ 90 lb
A2
Backward Sled Drag
1 x 150 @ 90 lb
B1
Ab Wheel
3 x 20
B2
Side Jackknife
3 x 15
B3
Knees to Chest Crunch Hand Supported
3 x 20
B4
Russian Twist
3 x 20 @ 45 lb
C1
Iron Cross
2 x 10
C2
Thread the Needle
2 x 15
C3
Bretzel 1.0 Stretch
2 x 30
A1
Band Face Pull
3 x 15
A2
Straight Arm Pulldown
3 x 20
A3
External Rotation Isometric Wall Slides
3 x 20
A4
Pushup Band Around Elbows
3 x 20
A5
Scap Pullups
3 x 10
B
Close Grip Bench Press
3 x 5 @ _ , _ , MAX lb
C
Overhead Press with Bands
3 x 8
D1
Band Resisted Pullups
3 x MAX
D2
Single Arm DB Power Snatch
3 x 5
E1
Supine Cable Pullovers
3 x 15
E2
1-Arm DB Row
3 x 15
A1
High Knees In Place
3 x 0:20
A2
Butt Kicks in Place
3 x 20
A3
Lateral Lunge with Pivot
3 x 5
A4
Accelerate to Decelerate
3 x 5 @ 5
B
Hill Sprint
1 x 10 @ 40
C1
4-Way Dead Bug
3 x 20
C2
Landmine Anti-Rotation
3 x 10
C3
TRX Oblique Crunch
3 x 20
A1
GHD Sit-Up
3 x 15
A2
GHD Sidebends
3 x 15
A3
GHD Back Extension
3 x 10
A4
Standing Banded Crunches
3 x 20
A5
Ipsilateral SL RDL
3 x 8
A6
Single Arm Farmer Walk
3 x 10
B
Romanian Deadlift
3 x 5 @ _ , _ , MAX lb
C
Farmer's Carry
4 x 60
D
Bear Hug Banded March
8 x 30
E1
Barbell Bicep Curl
3 x 21
E2
Banded Tricep Pushdown
3 x 21
