strive4strength
Coach
jade swabey
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
lower body .1
A
heavy hip thrusts
3 x 6
B
glute bias rdl
3 x 8
C
Seated Single Leg Press
2 x MAX
D
single leg Leg Extension
2 x MAX
E
adductor hold - short lever
3 x 0:20
F
glute kickback
2 x 8
Monday
upper body .1
A1
shoulder dislocations
2 x 8
A2
banded square shoulders
2 x 12
B
Pull-Up
4 x 6
C
DB Shoulder Press
3 x 8
D
sa lat pull down
2 x MAX
E
DB Lateral Raise
2 x MAX
F
Barbell Bicep Curl
2 x MAX
G
Lying Leg Raise On Bench
3 x 15
Wednesday
lower body .2
A
heavy hip thrusts
3 x 6
B
deficit reverse lunge
3 x 6
C
Lying Leg Curl
2 x MAX
D
Leg Extension
2 x MAX
E
glute kickback
3 x 8
F
standing abductions
2 x 10
Thursday
upper body .2
A1
shoulder dislocations
2 x 8
A2
banded square shoulders
2 x 12
B1
Bench Press
4 x 6
B2
Lying Leg Raise On Bench
4 x 15
C
Seated Row
2 x MAX
D
Dip
3 x 4
E1
Lat Pulldown
2 x 8
E2
DB Lateral Raise
2 x MAX
F
Rear Delt Flyes
2 x MAX
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