Lynx Performance Training
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
LPT Warmup 1
2 minutes on the treadmill, 3% incline and 3 mph 5 infant squats 6 push up to a T (you can do these on your knees) 6 Cossack Squats 20 total suitcase march (10 each side)
B
Back Squat
C
DB Reverse Lunge (Front Foot Elevated)
D
Barbell Hip Thrust
E
Prone Machine Hamstring Curl
F
Machine Hip Abduction
Recovery
G
LPT Stretch Circuit 1
Hamstring stretch 1x 30 seconds Couch stretch 1x 30 seconds on each side Butterfly stretch 1 x 30 seconds Kneeling lat stretch 1 x 30 seconds Pigeon stretch 1 x 30 seconds child's pose 1 x 30 seconds calf stretch 1 x 30 seconds on each side
Prep
A
LPT Warmup 2
20 jumping jacks 20 crossbody march (10 each side) 5 Inchworms with shoulder taps ( tap both shoulders once on each inchworm 5 supermans (hold at the top for 3-5 seconds, make sure the thighs are coming off the ground 10 plank pull through (5 reps each side)
B
1-Arm DB Row
C
Reverse Grip Lat Pull Down
D
Cable Face Pull
E
DB Bicep Curls
F1
Leg Raises
F2
Toe touches
Recovery
G
LPT Stretch Circuit 1
Hamstring stretch 1x 30 seconds Couch stretch 1x 30 seconds on each side Butterfly stretch 1 x 30 seconds Kneeling lat stretch 1 x 30 seconds Pigeon stretch 1 x 30 seconds child's pose 1 x 30 seconds calf stretch 1 x 30 seconds on each side
Prep
A
LPT Warmup 2
20 jumping jacks 20 crossbody march (10 each side) 5 Inchworms with shoulder taps ( tap both shoulders once on each inchworm 5 supermans (hold at the top for 3-5 seconds, make sure the thighs are coming off the ground 10 plank pull through (5 reps each side)
B
Seated Chest Press
C
DB Shoulder Press
D
DB Lateral Raise
E
rope tricep pushdown
F
db skullcrushers
G
Star Fish Crunch
Conditioning
H
LPT Stretch Circuit 1
Hamstring stretch 1x 30 seconds Couch stretch 1x 30 seconds on each side Butterfly stretch 1 x 30 seconds Kneeling lat stretch 1 x 30 seconds Pigeon stretch 1 x 30 seconds child's pose 1 x 30 seconds calf stretch 1 x 30 seconds on each side
Prep
A
LPT Warmup 1
2 minutes on the treadmill, 3% incline and 3 mph 5 infant squats 6 push up to a T (you can do these on your knees) 6 Cossack Squats 20 total suitcase march (10 each side)
B
Bulgarian Split Squat
C
db rdl
D
Forward Walking Lunges
E
45 degree hyper
Recovery
F
LPT Stretch Circuit 1
Hamstring stretch 1x 30 seconds Couch stretch 1x 30 seconds on each side Butterfly stretch 1 x 30 seconds Kneeling lat stretch 1 x 30 seconds Pigeon stretch 1 x 30 seconds child's pose 1 x 30 seconds calf stretch 1 x 30 seconds on each side
Prep
A
LPT Warmup 1
2 minutes on the treadmill, 3% incline and 3 mph 5 infant squats 6 push up to a T (you can do these on your knees) 6 Cossack Squats 20 total suitcase march (10 each side)
B
Seated Cable Row
C
Wide Grip Machine Row
D
DB Arnold Press
E1
cable bicep curl
E2
Tricep Pushdown
F
Body Saw
2 x 30
Recovery
G
LPT Stretch Circuit 1
Hamstring stretch 1x 30 seconds Couch stretch 1x 30 seconds on each side Butterfly stretch 1 x 30 seconds Kneeling lat stretch 1 x 30 seconds Pigeon stretch 1 x 30 seconds child's pose 1 x 30 seconds calf stretch 1 x 30 seconds on each side
