Sovran Strength
General Fitness, Multi-sport, TacticalSovran Mountain Power is a 4 week program that prepares athletes for the rigors of mountain sports while also building strength.
Features5 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
5 min Airbike 10 PVC shoulder dislocates 15 foam roller T-spine mobs 15 shoulder Ys 10 Cat-Cow stretch 5 kneeling T-spine rotations
B
Kettlebell Gorilla Row
3 x 20
C
Tempo Dumbbell Bench Press
4 x 8
D
Pull-Up
3 x MAX
E
Cable Pec Flies
3 x 15
F
Band Triceps extension
1 x 100
Warm-up
A
5 min Stair Climber 10 reps Worlds Greatest Stretch 10 Single Leg RDL Reaches 10 Lateral Lunges
B
Box Jump
3 x 3
C
High Bar Back Squat
4 x 5
D
Romanian Deadlift
3 x 10
E
Heels Elevated Goblet Squat
3 x 10
F
Forward Walking Lunges
1 x 100
Warm-up
A
5 min rower 10 PVC shoulder dislocates 15 Foam roller T-spine mobilization 20 Shoulder Ys 10 Cat-Cow stretch 10 Serratus push-ups
B
Rotational Med Ball Slams
3 x 6
C
Pendlay Row
4 x 5
D
Tempo Incline Dumbbell Bench
3 x 12
E
1-Arm DB Row
3 x 10
Mirror Muscles
F
3 rounds 20 push-ups 20 band curls 20 flutter kicks
A
Sauna
1 x 30:00
Warm-up
A
20 Kettlebell high pulls 10 Worlds Greatest Stretch 20 Lateral Lunges 10 Bird Dogs
B
Hang Power Clean
3, 3, 3, 2, 2
C
Trap Bar Deadlift
5, 5, 3, 3, 1
D
Goblet Lateral Lunge
3 x 12
Stair Climber
E
6 rounds 1 min hard 1 min easy
Warm-up
A
5 min Rower 3 rounds 10 Worlds greatest stretch 12 plate halos
"21-15-9 On Repeat"
B
3 rounds 21 Kettlebell swings 15 Push-ups 9 Hanging knee raises rest 5-10 min 3 rounds 21 Air Squats 15 Push-ups 9 Sandbag to shoulder (100/50)
Rest.
A
Get Outside.
