Evolution Strength and Rehabilitation

Triathlon
Coach
Huw Darnell

3 Day 

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Triathlon - Week 1 Day 1

A1

Foam Roll

1 x 5:00

A2

Massage Ball Release - HD

1 x 5:00

B1

90/90 Bridge - HD

2 x 5

B2

Lower Body Dynamic Mobility - HD

1 x 8

C1

Heels Elevated Goblet Squat - HD

3 x 8

C2

Side Plank - HD

3 x 0:45

D1

Barbell Glute Bridge - HD

3 x 8

D2

Couch Stretch (Hip Flexors) - HD

3 x 0:30

E1

Single Leg Squat - HD

1 x 8

E2

Sprinter Calf Raise - HD

1 x 25

E3

Tibialis Raise - HD

1 x 25

E4

Bent Knee Calf Raise - HD

1 x 25

E5

Single Leg Squat - HD

1 x 8

F

Recovery Breathing

1 x 5:00

Tuesday
Triathlon - Week 1 Day 2

A1

Foam Roll

1 x 5:00

A2

Massage Ball Release - HD

1 x 5:00

B1

Lazy Bear - HD

2 x 5

B2

Foot Conditioning Circuit - HD

1 x 10:00

C1

Deadbug Banded - HD

3 x 8

C2

Cat Camel - HD

3 x 5

C3

1/2 Kneeling Row

3 x 6

D1

Side Plank Rotations - HD

3 x 8

D2

Cable Face Pull w/ External Rotation - HD

3 x 8

D3

Side Lying Windmill - HD

3 x 6

E

Recovery Breathing - HD

1 x 5:00

Thursday
Triathlon - Week 1 Day 3

A1

Foam Roll

1 x 5:00

A2

Massage Ball Release - HD

1 x 5:00

B1

90/90 Bridge - HD

2 x 8

B2

Lower Body Dynamic Mobility - HD

1 x 8

C1

KB Deadlift - HD

3 x 8

C2

Ring Rows - HD

3 x 8

C3

Hip Lock Drill - HD

3 x 8 @ 2

D1

Split Squat - HD

3 x 8

D2

Push-Up - HD

3 x 8

D3

1/2 Kneeling Pallof Press - HD

2 x 10

E1

Prone Machine Hamstring Curl - HD

2 x 10

E2

Wall Deadbug - HD

2 x 10

F

Recovery Breathing

1 x 5:00

Triathlon Strength Program Phase 1