STF Training
1 sessions per week
Must use App app to view and log training
Program Training
A1
T Spine Foam Roll
A2
Glute Foam Roll
1 x 0:20
A3
Knees Bent Iron Cross
A4
Worlds greatest stretch
1 x 10
A5
Inch Worm
B
Rudiment Hop Series
3 x 20
C1
Half kneeling rotational slam
2 x 6 @ 4.41 kg
C2
Single leg vertical slam
2 x 6 @ 4.41 kg
D1
Single leg hop + SL box jump
3 x 6 @ 7
D2
split stance high pull
3 x 8
E1
Wall Balls
3 x 10 @ 7
E2
Banded Over-Speed Jumps
3 x 4
F1
STF Hollow Body Hold + Reach
3 x 10 @ 6.61 kg
F2
Lu Raise
3 x 10 @ 6.61 kg
G
STF Skierg
6 x 100 @ 10
A1
T Spine Foam Roll
A2
Glute Foam Roll
1 x 0:20
A3
Knees Bent Iron Cross
A4
Worlds greatest stretch
1 x 10
A5
Inch Worm
B
Rudiment Hop Series
3 x 20
C1
Half kneeling rotational slam
2 x 6 @ 4.41 kg
C2
Single leg vertical slam
2 x 6 @ 4.41 kg
D1
Partial Pin Squat
4 x 5 @ 7
D2
Box Jumps (STF)
4 x 3 @ 8
E1
1/2 kneeling Single Arm Cable Pulldown
3 x 6 @ 7
E2
One-Arm DB Bench Press
3 x 6 @ 7
F1
Cable Facepulls
2 x 15 @ 8
F2
Tricep Pushdown
2 x 15 @ 10
A1
T Spine Foam Roll
A2
Glute Foam Roll
1 x 0:20
A3
Knees Bent Iron Cross
A4
Worlds greatest stretch
1 x 10
A5
Inch Worm
B
Rudiment Hop Series
3 x 20
C1
Half kneeling rotational slam
2 x 6 @ 4.41 kg
C2
Single leg vertical slam
2 x 6 @ 4.41 kg
D1
Landmine Curtsy Lunge to Knee drive
3 x 6 @ 7
D2
Split Stance Landmine
3 x 6 @ 7
D3
Landmine Bar Twist
3 x 8 @ 7
E1
Reverse lunge + Bosch Snatch
3 x 6 @ 8
E2
1-Arm DB Row
3 x 10 @ 7
F
Airbike
6 x 0:10 @ 10
