Top Tier Training USA
Women's Training, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Valkyrie warm up 1
We’re warming up the body through movement, aiming to increase blood circulation to our ligaments, joints, and muscles. 3:00 - Treadmill. SPEED set at 3. INCLINE set at 3. MOBILITY: Birddog x 5/ side Inch Worm x 5 Air squat and hold for :03 x 5 Thread the needle x 5/ side
B1
Goblet Squat
3 x 10
B2
Seated DB Press
3 x 10
C1
KB double leg RDL
3 x 10
C2
One-Arm DB Bench Press
3 x 10
D1
Side Plank
2 x 0:30
D2
Farmers carry
2 x 0:30
E
Cardio
1 x 15:00
F
Prone Scorpion
1 x 0:30
A1
Rowing
3 x 250
A2
WORLD'S GREATEST STRETCH
3 x 0:30
A3
Thread the needle
3 x 3
B
The Ascent - level 1
C1
Plank
3 x 0:30
C2
DB Side Bend
25, 20, 15
Prep
A
Valkyrie warm up 1
We’re warming up the body through movement, aiming to increase blood circulation to our ligaments, joints, and muscles. 3:00 - Treadmill. SPEED set at 3. INCLINE set at 3. MOBILITY: Birddog x 5/ side Inch Worm x 5 Air squat and hold for :03 x 5 Thread the needle x 5/ side
B1
Reverse Lunge
12, 10, 8
B2
1-Arm DB Row
12, 10, 8
C1
Glute Bridge
2 x 15
C2
DB Lateral Raise
2 x 15
C3
Skull Crushers
2 x 15
C4
Alternating DB Hammer Curl
2 x 15
D1
DB Overhead Carry
3 x 0:30
D2
Leg Raise
3 x 10
E
Prone Scorpion
1 x 0:30
A
yoga - 15:00
A1
Thread the needle
3 x 3
A2
WORLD'S GREATEST STRETCH
3 x 0:30
A3
Rowing
3 x 250
B1
Lateral Lunge
12, 10, 8, 6, 4, 2
B2
Push-Up
12, 10, 8, 6, 4, 2
B3
V-Ups
12, 10, 8, 6, 4, 2
B4
Inverted Row
12, 10, 8, 6, 4, 2
C
Downward Dog Lunge Rotation
1 x 0:30
