Sweat Athletics
Strength & Conditioning, Functional Fitness, General Fitness1 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
@ 10
B1
Walk Quad Stretch
2 x 8
B2
hamstring scoops
2 x 8
B3
lateral shift w/ t spine rotation
2 x 8
B4
spiderman lunge w/t spine rot
2 x 8
C1
Wall Sit
2 x 0:45
C2
Dead Hang
2 x 3
D1
Goblet Squats
2 x 12
D2
Seated Cable Row
2 x 12
E1
Assisted split squat
2 x 8
E2
Seated Lat Pulldown
2 x 15
F1
Leg Extension
2 x 15
F2
DB Bicep Curls
2 x 15
F3
Low plank
2 x 0:45
A
Rowing
2 x 500
B1
90/90 hip switch
2 x 10
B2
1/2 kneeling t spine rotation
2 x 10
B3
Foam roller chest openers
2 x 10
C1
Push Ups
2 x 12
C2
Mb RDL
2 x 12 @ 15 lb
D1
DB Bench Press
2 x 12
D2
KB RDL
2 x 12
E1
Seated overhead press
2 x 12
E2
Seated Hamstring Curls
2 x 10
F1
cable tricep ext
2 x 15
F2
Db isometric hip thrust
2 x 10
F3
Side Plank- modified
2 x 0:30
A
Stairmaster
1 x 5:00
B1
Walking Quad Stretch
2 x 8
B2
hamstring scoops
2 x 8
B3
lateral shift w/ t spine rotation
2 x 8
B4
spiderman lunge w/t spine rot
2 x 8
C1
Wall sit pulse
2 x 45
C2
Dead Hang
2 x 3
D1
Goblet Squats with pause
2 x 10
D2
Single arm seated cable row
2 x 10
E1
Hand supported db reverse lunge
2 x 8
E2
DB Pullover
2 x 12
F1
Leg Press
2 x 12
F2
Half kneeling mb woodchop
2 x 12
F3
DB Hammer Curl
2 x 15
