strive4strength
Functional Fitness, Strength & Conditioning
Coach
jade swabey
2x strength full body sessions & 2x running sessions
increase strength , increase fitness, increase body composition.
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Single Leg Hip Thrusts
2 x 10
B1
shoulder dislocations
2 x 8
B2
banded square shoulders
2 x 12
C
heavy hip thrusts
4 x 8
D1
glute bias rdl
3 x 8
D2
DB Shoulder Press
3 x 8
E
Seated Single Leg Press
2 x 8
F1
Lat Pulldown
3 x 8
F2
DB Bicep Curls
3 x 8
G
glute kickback
2 x 12
H
Lying Leg Raise On Bench
3 x 10
Monday
run - intervals
A
Run
6 x 1:00 @ 1:30
Wednesday
Week 1 Day 4
A
Single Leg Hip Thrusts
2 x 10
B1
shoulder dislocations
2 x 8
B2
banded square shoulders
2 x 12
C
heavy hip thrusts
3 x 8
D
deficit reverse lunge
3 x 8
E1
Bench Press
3 x 8
E2
Lying Leg Raise On Bench
3 x 10
F1
Seated Row
2 x 8
F2
DB Lateral Raise
2 x 8
G
Single leg leg curl
3 x 8
H
standing abductions
2 x 12
Friday
run - endurance
A
Run
1 x 3000
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