strive4strength
1 sessions per week
Must use App app to view and log training
Program Training
A
heavy hip thrusts
3 x 5
B
B-stance hip thrust
1 x 5
C
step ups
3 x 5
D1
b-stance rdl
3 x 5
D2
Side Plank dips
3 x 15
E
Lying Leg Curl
3 x 4
F
single leg Leg Extension
3 x 4
G
glute kickback
2 x 6
A1
shoulder dislocations
3 x 8
A2
banded square shoulders
3 x 12
B
Pull-Up
3 x 4
C1
seated strict press
3 x 4
C2
iso dead bug hold
3 x 0:15
D1
dumbell prone row
3 x 5
D2
Incline DB Bench Press
3 x 5
E1
Dip
3 x 4
E2
Barbell Bicep Curl
3 x 5
A
Run
6 x 1:00 @ 2:00
B
Biking
6 x 2:00 @ 1:00
A
heavy hip thrusts
3 x 5
B
B-stance hip thrust
1 x 5
C1
deficit static lunge
3 x 5
C2
Side Plank dips
3 x 15
D
SL glute focused back extension
3 x 6
E
seated leg curl
3 x 4
F
single leg Leg Extension
3 x 4
G
standing abductions
2 x 8
A1
shoulder dislocations
3 x 8
A2
banded square shoulders
3 x 12
B1
Bench Press
3 x 4
B2
reverse lying leg raise
3 x 20
C
Lat Pulldown
3 x 5
D1
dumbell prone row
3 x 5
D2
SA DB Lateral Raise
3 x 5
E1
Dip
3 x 4
E2
Barbell Bicep Curl
3 x 5
