evolve with sarah coaching
Strength & ConditioningThis is the third phase of the strength collective strength & conditioning program. By now you should be feeling pretty confident with the movements, you will see some repeats from phase one for you to build more strength off of!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Evolve - Foam Roll lower body
1 x 2:00
B1
evolve-lunge+twist
2 x 5
B2
evolve-lunge+runners knee
2 x 10
B3
Evolve-Prone hollow hold
2 x 1:00
C
single leg glute bride
3 x 12
D
Evolve-Zercher step ups
3 x 10
E
Evolve-Neutral Leg Press
10, 8, 8, 6
F
Conditioning
G
Tabatta
use any piece of cardio equipment for Tabatta 20 seconds HARD effort 40 seconds REST x6 REST 2 min Repeat
A1
Evolve-foam roll upper body
1 x 3:00
A2
Evolve-thread the needle on foam roller
1 x 3:00
B
Evolve Arm bar + press
2 x 8
C
evolve straight arm press down
2 x 15
D
Evolve neutral Pulldown
10, 8, 8, 6
E
Evolve-chest supported row
10, 8, 8, 6
F
Evolve cable lateral from ankle
3 x 12
G
Evolve rope front raises
3 x 12
H
Evolve-Kneeling High cable bicep curl
2 x 15
Conditioning
A
hyrox conditioning 1
500m on ski erg 20 push press 500m row 20 wall ball/squat volley 500m ski erg 20 floor press 500m row 20 stability ball crunches x3 rounds
A
Evolve - Foam Roll lower body
1 x 3:00
B1
evolve couch stretch
2 x 1:00
B2
Evolve pigeon pose
2 x 1:00
C
Evolve Copenhagen hold
2 x 1:00
D
Evolve Frog pump
3 x 15
E
Evolve barbell glute bridge off floor
10, 8, 8, 6
F
Evolve single leg landmine RDL
3 x 12
G
Evolve goblet curtsey lunge no back leg
3 x 12
H
Evolve walking lunges
3 x 10
I
Evolve seated hamstring curls
3 x 15
J
Evolve-Cardio
1 x 30:00
A1
Evolve-foam roll upper body
1 x 3:00
A2
Evolve-flexion & extension on foam roller
1 x 2:00
A3
Evolve-thread the needle on foam roller
1 x 2:00
B
Evolve kneeling landmine press
2 x 12
C
Evolve Neutral Flat press
10, 8, 8, 6
D
Evolve cable lateral raises from knee
2 x 12
E
Evolve face pull with external rotation
2 x 15
F
Evolve seated Db lateral
12, 10, 10, 8
G
Evolve overhead tricep extension
2 x 15
H
Evolve prone hollow hold knee to elbow
3 x 10
Circuit
A
3 Rounds 250m row ( or ski erg) (or run) 10 wall balls ( or air balls) 10 DB lunges ( alternating 10 per side)
