Add to Life

Coach
Addison Stoller

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
STRENGTH FOCUS

Prep

A

Warm Up 25

1 Round x 30-60 seconds each exercise: 1. Lying 90/90 Hip Turns 2. Lying Hamstring Flosses 3. Dead Bugs 4. Glute Bridges 5. BW Wide Stance Spinal CARS 6. BW Low Cossack Shifts 7. Banded 3 Way Leg Lifts 8. Hops to DL Snapdown

B1

KB/DB Goblet Squat

3 x 10

B2

2 DB Floor Press

3 x 10

C1

2 DB/KB RDL

3 x 10

C2

wall push quadruped db row

3 x 10

D1

DB DL Hip Thrust

2 x 15

D2

Banded Face Pull

2 x 12

E1

TK MB Rotational Slams

2 x 10

E2

2 DB/KB Farmer's Carry

2 x 40

Recovery

F

Cool Down

1 Round x 60-90 seconds each: 1. Four Way Banded Hamstring + Quad Stretch 2. Lying Pigeon Stretch + Rocks 3. Kneeling Thread the Needle

Monday
RECOVERY & MOBILITY

A

Walk

Midday Mobility

B

Mobility Circuit 1

1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach

C

Yoga ッ

Tuesday
POWER FOCUS

Warm Up

A

1 Round x 30-60 seconds each 1. Banded Glute Bridge + Abductions 2. Extended SL Glute Bridge 3. Quad Hip Circles 4. Bird Dog 5. Quadruped Thread the Needle 6. Banded Hip Flexor Marches 7. Banded Arm Pulses 8. Toe to Heel Raises 9. Hops to Quick Hip Turn

B1

KB/DB Swing

3 x 10

B2

Pause Push Ups (at bottom)

3 x 6

C1

KB/DB Goblet Reverse Lunge

3 x 8

C2

BB Inverted Body Row

3 x 10

D1

1 KB/DB Lateral Lunge

2 x 8

D2

KB/DB 1/2 TGU

2 x 3

E1

MB Side Throws

2 x 8

E2

Lateral Hops - Bouncy

2 x 8

Recovery

F

Cool Down

1 Round x 60-90 seconds each: 1. Four Way Banded Hamstring + Quad Stretch 2. Lying Pigeon Stretch + Rocks 3. Kneeling Thread the Needle

Wednesday
Heart Health & Mobility

A

Walk

Mobility Flow

B

Mobility Circuit 3

1 Round: go slow, deep breathes, relax *think about doing 5 reps (each side/each way) or about 30-60 seconds each movement *if you need to spend less or even more time depending on your schedule - just do what works best for you :) 1. Quadruped Hip Circles 2. Cat/Cow 3. Quadruped/Kneeling Thread the Needle 4. 90/90 Hip Flips - hand support 5. BW Jefferson Curl + OH Reach *add or do what feels good!

Thursday
FULL-BODY POWER FOCUS

Warm Up

A

1 Round x 30-60 seconds each 1. BW Staggered Stance Glute Bridge 2. 90/90 Hip Flips - Leaning Back 3. Floor Slides 4. Quadruped Pelvic Tilts/Holds 5. Spiderman + Hip Rotation/Drop 6. Toe Touch Squat + Hamstring Stretch to Overhead Reach 7. SL Square Hops

B1

2 KB/DB Push Press

3 x 10

B2

Cable Ab Crunch

3 x 12

C1

Bent Knee Seated Lat Pull Down

3 x 12

C2

Lateral Suitcase Step Up/Down

3 x 8

D1

Band Assisted Nordics

2 x 6

D2

Double Arm DB Lateral Raise

2 x 12

E1

Side Plank Abduction

2 x 15

E2

Cable Glute Kickbacks

2 x 15

Recovery

F

Cool Down

1 Round x 60-90 seconds each: 1. Four Way Banded Hamstring + Quad Stretch 2. Lying Pigeon Stretch + Rocks 3. Kneeling Thread the Needle

Friday
RECOVERY & MOBILITY

A

Walk

Midday Mobility

B

Mobility Circuit 1

1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach

C

Yoga ッ

Saturday
OFF
12 Week Hybrid Athlete