Spaid Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
A1
5 Min Mobility 1
1 x 5:00
A2
Standing Band Adduction
2 x 20
A3
Prone Banded Hamstring Curls
2 x 20
B
Forward Sled Drag
C
Lateral Sled Drag
4 x 15
D1
Mace Front/Rear Pendulum
3 x 10
D2
Mace Squats
3 x 10
D3
Mace Single Leg RDL's
3 x 10
E
Mace Rollouts with Push Up
3 x 10
A1
5 min mobility flow, 2
A2
Band Pull-Apart
2 x 20
A3
Banded Pull Over
2 x 20
B
Sled Press
6 x 10
C
Sled Tricep Extension
4 x 20
D1
Mace Offset Press
3 x 10
D2
Mace 360's
3 x 10
D3
Mace Rotational Curl and Press
3 x 10
E
Mace TikTok Walk
3 x 10
A1
5 min mobility flow with band
A2
Lateral Bound
2 x 6
A3
Vertical Jump
2 x 3
A4
Banded Push Ups
3 x 10
B
Sled Marches (Push)
5 x 50
C
Explosive Sled Row
10 x 10
D1
Mace Split Stance Pendulum with Trunk Rotation
3 x 10
D2
Mace Squat + 10-2
3 x 10
D3
Mace Offset Curl
E
Side Plank with banded row
Matthew Spaid
Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.
