Beto Júnior Performance
Endurance, Triathlon, Soccer, Personal Training, Functional Fitness, Lacrosse, Football , Basketball, Baseball1 sessions per week
Must use App app to view and log training
Program Training
A1
90/90
1 x 30
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Leg Lower
1 x 30
A4
Hip Mobility - KB Squat
1 x 10
B1
Front Squat
2 x 8
B2
Ab Wheel
2 x 8
C1
Goblet Squat
2 x 8
C2
Push-Up
2 x MAX
C3
Single Leg RDL
2 x 8
D1
1-Arm DB Row
2 x 8
D2
Paloff Press
2 x 8
E
1-mile Run
A1
90/90
1 x 30
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Leg Lower
1 x 30
A4
Hip Mobility - KB Squat
1 x 10
B1
American KB Swing
2 x 10
B2
Dead Bug
2 x 20
C1
Bench Press
2 x 8
C2
Deadlift
2 x 8
C3
Half-Kneeling DB Shoulder Press
2 x 6
D1
Lateral Lunge
2 x 8
D2
Banded Diagonal Lift
2 x 8
E
100 m Sprint
A1
90/90
1 x 30
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Leg Lower
1 x 30
A4
Hip Mobility - KB Squat
1 x 10
B1
Hang Clean
2 x 5
B2
Plank
2 x 20
C1
Lying Leg Curl
2 x 8
C2
Chin-Up
2 x MAX
C3
Seated Single Leg Press
2 x 8
D1
DB Fly
2 x 8
D2
DB Farmer's Walk
2 x 80
E
1-mile Run
A1
90/90
1 x 30
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Leg Lower
1 x 30
A4
Hip Mobility - KB Squat
1 x 10
B1
DB Snatch
2 x 10
B2
Ab Wheel
2 x 8
C1
Incline DB Bench Press
2 x 8
C2
DB Bulgarian Split Squat
2 x 8
C3
Standing Cable Wood Choppers
2 x 8
D1
Hip Thrust
2 x 8
D2
Side Plank Rotation
2 x 8
E
Run
1 x 20:00
