ProjectX
Functional Fitness, General Fitness, Strength & Conditioning, Power Sports1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
1 x 3:00
B1
Extensive SL Pogos (Multi-directional)
2 x 32
B2
Plank Shoulder Taps
2 x 10
C1
DB Wrist Curl
2 x 8 @ 22.05 kg
C2
Seated DB Palms Down Wrist Curl
2 x 8 @ 22.05 kg
C3
Hyperextension
3 x 5
D
DB Bicep Curls
12, 12, 12, 1 @ 26.46 kg
E
Assault Bike
1 x 2000
F
Foam Roll - Full Body
1 x 10:00
A1
Heroic Warm-up
A2
Barbell Warm-up
B
Paused Deadlift
2 x 3 @ 198.41 kg
C
Deadlift
2 x 3
D
Paused Bench Press
2 x 3 @ 132.28, 154.32 kg
E
Bench Press
2 x 3
F
Paused Front Squat
4, 3 @ 132.28, 154.32 kg
G
Front Squat
2 x 3
H
Rowing
1 x 6:00
I
Active Recovery
1 x 5:00
A
Heroic Warm-up
1 x 3:00
B1
Scorpion
1 x 10
B2
T-Spine Reach
1 x 10
C1
DB Lateral Raise
6, 8, 8, 8 @ 13.23, 17.64, 17.64, 17.64 kg
C2
Tricep Pushdown
10, 8, 8, 8 @ 44.09 kg
C3
Cable Facepull
6, 8, 8, 8 @ 33.07 kg
C4
Lat Pulldown
6, 8, 8, 8 @ 110.23, 121.25, 121.25, 121.25 kg
D1
Leg Extension
6, 8, 8, 8 @ 82.67, 88.18, 88.18, 88.18 kg
D2
Leg Press
12, 8, 8, 8 @ 220.46, 264.55, 264.55, 264.55 kg
D3
RDL
6, 8, 8, 8 @ 110.23, 121.25, 121.25, 121.25 kg
D4
Seated Hamstring Curl
6, 8, 8, 8 @ 66.14, 77.16, 77.16, 77.16 kg
E
Foam Roll - Full Body
1 x 10:00
A1
Heroic Warm-up
1 x 2:00
A2
Barbell Warm-up
1 x 2:00
B1
Barbell Row
3 x 6 @ 110.23 kg
B2
Pendlay Row
3 x 3 @ 88.18 kg
C1
Front Squat
4 x 3 @ 132.28 kg
C2
Barbell Back Squat Jump
2 x 2 @ 44.09 kg
D1
Tricep Dips (Chest)
4 x 5 @ 66.14 kg
D2
RFD Press-up
2 x 3
E1
Barbell Hip Thrust
3 x 6 @ 176.37 kg
E2
Sled Push
3 x 15 @ 7, 9, 9
F
Foam Roll - Full Body
1 x 10:00
