Evolution Strength and Rehabilitation
Triathlon3 Day
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
