Waggoner Training LLC
Functional Fitness, Weightlifting, Football , Basketball, Multi-sportFocus on stability, hypertrophy, and endurance with this simple progressive overload program. Consists of compound lifts, endurance circuits, and hypertrophy supersets.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Cossack Squat
2 x 10
A2
Overhead Squat w/ PVC
2 x 10
A3
Monster Walks
2 x 20
B
Front Squat
5, 8, 6, 4 @ 75, 45, 55, 65 %
C
Barbell Hip Thrust
4 x 5 @ 7, 7, 8, 8
D1
Landmine split squat
3 x 6
D2
Stir the Pot
3 x 16
E1
Knee raise to leg extension
2 x 5 @ 6
E2
Banded fire hyrdrants
2 x 10
F
Single Leg RDL
3 x 5
A1
Scapular pushup
2 x 10
A2
Scapular row
2 x 10
A3
Scapular pulldown
2 x 10
B
Bench Press
5, 8, 6, 4 @ 70, 45, 55, 65 %
C1
1-Arm DB Row
3 x 5
C2
Band Pull-Apart
3 x 15
D1
Kneeling Landmine Press
2 x 5
D2
Lat Pulldown
2 x 15
E1
Incline DB Bench Press
2 x 5
E2
DB Renegade Row
2 x 10
A
Heroic Warm-up
For Completion
B1
DB front to side raise
2 x 30
B2
Superman
2 x 30
B3
Wall sit march
2 x 30
C1
DB Floor Press
2 x 30
C2
Bent Over DB Row
2 x 30
C3
DB Lunges
2 x 30
D1
KB Halo
2 x 30
D2
Standing DB Upright Row
2 x 30
D3
DB Squat
2 x 30
E1
Stability Bear Crawl in All Directions
3 x 10
E2
Box Squat
3 x 30
F1
Box Jump
3 x 10
F2
Dead Hang
3 x 30
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