VersaFit
Strength & ConditioningReady to build functional strength and muscle? This is the program for you!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
2 x 0:30
A2
Plank to Down Dog
2 x 0:30
A3
Runners Stretch
2 x 0:30
A4
Cossack Squat
2 x 0:30
A5
Air Squat
2 x 0:30
B
Pause Back Squat
8, 8, 8, 8, 14
C
Hip Thrust
3 x 18
D1
DB Sumo Squat
4 x 12
D2
Side Plank with Hip Abduction
4 x 15
A1
Cat Cow
2 x 0:30
A2
Superman
2 x 0:30
A3
Banded Low Row
2 x 0:30
A4
Pass-Through
2 x 0:30
A5
Plank to Down Dog
2 x 0:30
B
Inverted Row
5 x 8
C1
Bent Over DB Row
3 x 16
C2
21s
3 x 21
D1
KB Gorilla Row
3 x 12
D2
1/2 Turkish Get Up
3 x 16
A1
Alternating Supermans
2 x 0:30
A2
Cossack Squat
2 x 0:30
A3
Runners Stretch
2 x 0:30
A4
Plank to Down Dog
2 x 0:30
A5
Cat Cow
2 x 0:30
B
Hip Thrust
5 x 8
C1
Barbell RDL
3 x 6
C2
Reverse Hyperextension
3 x 12
D1
Banded Glute Bridge
4 x 18
D2
Long Lever Bridge
4 x MAX
A1
Modified Push Up
2 x 0:30
A2
Plank to Down Dog
2 x 0:30
A3
Cat Cow
2 x 0:30
A4
Alternating Supermans
2 x 0:30
A5
Pass-Through
2 x 0:30
B
Seated Military Press
5 x 8
C1
Close Grip Bench Press
4 x 8
C2
Bench Dips
4 x MAX
D
DB Chest Fly
3 x 12
