Walker Strength and Performance, LLC
Powerlifting, Strength & Conditioning, General Fitness, Functional Fitness, Personal Training, Power Sports4 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Apart
3 x 25 @ 6
A2
DB Bench Press
3 x 15 @ 6
B
Floor Press
5, _ , _ @ 100, 90, 90 %
C1
Incline DB Bench Press
3 x 8 @ 8
C2
Bent Over Row
3 x 8 @ 8
D1
Tricep Pushdown
3 x 12 @ 8
D2
Zottman Curls
3 x 12 @ 8
E1
Barbell Upright Row
4 x 10
E2
Push-Up
4 x 10
E3
Band Face Pull
4 x 10
A1
Single Leg Glute Bridge
3 x 0:15
A2
Split Squat
3 x 0:15
A3
Dead Bug
3 x 8
B
Box Squat
5, _ , _ @ 100, 90, 90 %
C
Romanian Deadlift
5 x 5 @ 8
D1
Leg Press
3 x 12 @ 8
D2
Walking Lunges
3 x 8 @ 8
E1
Single Arm Farmer Walk
3 x 20 @ 8
E2
Plank
3 x 0:30
A1
Cuban Press
3 x 15 @ 2.5 lb
A2
Incline DB Bench Press
3 x 15 @ 6, 6, 7
A3
Hammer Curl
3 x 15 @ 6, 6, 7
B1
Overhead Press
3 x 8 @ 8
B2
1-Arm DB Row
3 x 12 @ 8
C1
DB Bench Press
3 x 10 @ 8
C2
Lat Pulldown
3 x 10 @ 8
D
DB Tricep Extension
3 x 10
E1
DB Overhead Carry
4 x 10 @ 8
E2
EZ Bar Lying Tricep Extension
4 x 10 @ 8
E3
DB Lateral Raise
4 x 10 @ 8
A1
Back Extension
3 x 10 @ 6
A2
Step-Ups
3 x 10 @ 6
A3
Plank
3 x 0:30
B
Box Squat
6 x 2 @ 55 %
C
Deadlift
6 x 2 @ 55 %
D1
Goblet Squat
3 x 8 @ 8
D2
Lying Leg Curl
3 x 12 @ 8
E1
Forward Sled Drags
3 x 20 @ 8
E2
Barbell Shrug
3 x 12 @ 8
