Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warmup
B1
Heel Elevated Squat
3 x 16
B2
Romanian Deadlift w/ Double Pause
3 x 13
C1
Seated DB Leg Extension Triple Contraction
3 x 13
C2
Seated Banded Leg Curl 3-3-3 Sets
3 x 10
D1
Quad Dominant Bulgarian Split Squat 4 Count Hold/4 Count Concentric
3 x 12
D2
DB Donkey Kick with ISO Hold
3 x 16
A
Dynamic Warmup
B1
Seated DB Shoulder Press w/ ISO Hold
3 x 13
B2
DB Tricep Extension 1.25
3 x 13
C1
Chest Supported Side & Front Lat Raise 1.25
3 x 12
C2
Garhammer Crunch with Decline
3 x 13
D1
Bent Over Rear Delt Flys with ISO Hold
3 x 12
D2
Banded Kneeling Crunch Triple Contraction
3 x 16
A
Dynamic Warmup
B1
BB Hip Thrust 1.25
3 x 12
B2
Reverse Lunge from Deficit with 4 Count Hold
3 x 12
C1
Single Leg Hip Bridge
3 x 12
C2
Straddle Squat 1.25
3 x 12
C3
Banded Leg Lift Triple Contraction
3 x 30
A
Dynamic Warmup
B1
Single Arm Banded Lat Pull Down with Twist
3 x 18
B2
Incline DB Bench Press with ISO Hold
3 x 13
C1
Incline Bench Prone Back Rows with ISO Hold
3 x 12
C2
Seated DB Bicep Curl 4-4-4
3 x 8
D1
Wide Grip Banded Upper Back Rows Triple Contraction
3 x 13
D2
Push Ups with Deficit
3 x 20