Step Two Fitness
Functional Fitness, Strength & Conditioning, Bodybuilding, Powerlifting1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Full Body Warm Up
Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5/5 Med Ball Shot Putt
B1
Bench Press
5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %
B2
Kickstand Hinge + Rotational Press
4 x 6
C1
DB RDL
4 x 6
C2
Landmine Rotational Press
4 x 6
D1
KB Clean & Push Press
3 x 8
D2
Physioball Leg Curl
3 x 12
E
Push-Up
1 x 50
Prep
A
Full Body Warm Up
Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Box Jumps
B1
Goblet Squat
5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %
B2
DB Good Morning
4 x 8
C1
1-Arm DB Row
4 x 8
C2
Front Rack KB lunge
4 x 6
D1
Ring Row w/Rotation
3 x 8
D2
KB Curtsy Lunge
3 x 8
E1
Air Squat
1 x 100
E2
Explosive Band Pull Down
3 x 20
Prep
A
Full Body Warm Up
Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Squat Jumps
Circuit
B
Set a custom interval of 30 seconds work, 15 seconds rest for 48 rounds, (36 minutes). Perform the following as a circuit using the intervals above. 1: Backwards Sled Walk with bodyweight on sled 2: KB Windmill Left Side 3: SA Front Rack Carry Left 4: Standing Band Chop Right to Left 5: Dragon Flag or Leg Lowers 6: Battle Rope Lateral Waves Alternate sides each round on unilateral exercises, (if round 1 is windmill left, round 2 should be windmill right)
Prep
A
Full Body Warm Up
Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Squat Jumps
Circuit
B
Block A 3 minutes of 30 seconds Battle Ropes, (make waves as fast as possible) 30 seconds Prowler/Sled Push, (use a weight that you can run but not sprint with) After 3 minutes, immediately start 3 minutes on a Row-erg at a pace that you can recover to and maintain nasal only breathing. Immediately after the row start the next block Block B 3 minutes of 30 seconds Burpees 30 seconds Box Jumps After 3 minutes, immediately start 3 minutes on a Ski-erg at a pace that you can recover to and maintain nasal only breathing. Immediately after the ski start the next block Block C 3 minutes of 30 seconds Med Ball Rugby Pass Right Side 30 seconds Med Ball Rugby Pass Left Side After 3 minutes, immediately start 3 minutes on a Bike-erg at a pace that you can recover to and maintain nasal only breathing. Repeat from Block A once more.
Prep
A
Full Body Warm Up
Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Broad Jumps
B1
Trap Bar Deadlift
5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %
B2
Narrow Push Ups
4 x 8
C1
Landmine Snatch
3 x 4
C2
3 Point Iso Chin Up
3 x 5
D1
Single Arm Landmine Row*
3 x 10
D2
DB Step Up
3 x 8
E1
Cable Bicep Curl
15, 15, MAX
E2
Tricep Rope Pulldowns
15, 15, MAX
E3
DB Lateral Raise
3 x 12
Circuit
A
Use today as a catch up day for anything you missed during the week or as an extra aerobic session, (low intensity). By all means do something off plan; some boxing/gymnastics/play tennis with a friend.... don't get stuck unnecessarily to the gym.
Circuit
A
Use today as a catch up day for anything you missed during the week or as an extra aerobic session, (low intensity). By all means do something off plan; some boxing/gymnastics/play tennis with a friend.... don't get stuck unnecessarily to the gym.
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