Swain Performance
WeightliftingThis program is geared toward novice lifters. This is program is a perfect introduction to weight lifting for individuals of any age.
The goal of this program is to teach general strength along with proper joint health.
The program is 4 weeks long with 3 days of lifting.
Each day includes specific mobility routine, direct core training, Main lifts and accessory lifts.
Learn to Lift the right way.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Hip Flip - SP
3 x 5
A2
Standing Hip Flexion
3 x 5
A3
Squat Rocker - SP
3 x 5
B1
Assisted SQ
3 x 10
B2
Assisted Push Up - SP
3 x 10
B3
Inverted Ring Row
3 x 10
C1
Pallof Press - SP
3 x 10
C2
Tall Plank - SP
3 x 0:30
D1
Goblet SQ - SP
3 x 8
D2
1/2k Landmine Press - SP
3 x 8
E1
SL Step Up - SP
3 x 8
E2
Band Pull Apart - SP
3 x 12 @ 6
E3
Mini Band Walk - SP
3 x 10 @ 6
F
Walking
1 x 5:00
A
Cardio
1 x 20:00
A1
T-Spine Ext - SP
3 x 10
A2
T-Spine Rotation - SP
3 x 10
A3
T & Y on Bench - SP
B1
Assisted SQ
3 x 10
B2
Assisted Push Up - SP
3 x 10
B3
Inverted Ring Row
3 x 10
C1
Bird Dog -SP
3 x 10
C2
Lateral Weight March - SP
3 x 10
D1
Wall Hinge
3 x 8
D2
1/2K SA Row - SP
3 x 8
E1
Glute Bridge - SP
3 x 10
E2
Assisted Ring Pull Ups - SP
3 x 8
E3
Calf - Float to Press - SP
3 x 12
F
Walking
1 x 5:00
A
Cardio
1 x 20:00
A1
Ankle Rocker - SP
3 x 5
A2
Deficit Calf Raise - SP
3 x 5
A3
Rope Walking - SP
3 x 0:30
B1
Assisted SQ
3 x 10
B2
Assisted Push Up - SP
3 x 10
B3
Inverted Ring Row
3 x 10
C1
Side Plank - SP
3 x 0:30
C2
Copenhagen Plank - SP
3 x 30
D1
Split Squat - SP
3 x 8
D2
DB Incline Bench - SP
3 x 8
E1
Feet Elevated Glute Bridge - SP
3 x 15
E2
External Rot. On Bench
3 x 15
E3
Lateral Step Up
3 x 8
F
Walking
1 x 5:00
A
Cardio
1 x 20:00
