Formula F.I.T.T.
First Responders, Powerlifting, Custom Programming, Functional Fitness, Strength & Conditioning, Weightlifting1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Bench Press
15, 12, 10, 8, 8
C
Seated Cable Row
15, 12, 10, 8, 8
D
Back Squat
15, 12, 10, 8, 8
E
DB Deadlift
15, 12, 10, 8, 8
F
DB Farmer's Walk
5 x 30
G
Hollow Hold
3 x 1:00
H
Static Stretch
A
How to Engage the Core
1 x 1
B
How to use massage balls
1 x 0:01
C
How to Diaphragm Breathing
1 x 1
D
How to Row: Dark Horse Rowing
1 x 1
E
Neutral Pelvis (spine)
1 x 1
A
Jog
1 x 10:00 @ 5
B
Run
1 x 2 @ 8
C
DB Side Bend
3 x 10
D
Russian Twist
3 x 40
E
Static Stretch
A
Heroic Warm-up
For Completion
B1
Hand Release Push-Up
5 x 15
B2
Bent Over Row
15, 12, 10, 10, 10
C1
Overhead Press
15, 12, 10, 10, 8
C2
Air Squat
5 x 25
D1
Lat Pulldown
15, 12, 10, 10, 8
D2
Sumo Deadlift
15, 12, 10, 10, 8
E1
Plank
3 x 1:00
E2
Russian Twist
3 x 40
F
Static Stretch
A
Heroic Warm-up
1 x 1
B
Stairs
1 x 35:00 @ 35 lb
C
MB Slams: Explosive
3 x 20
D
Back Extension w/stability ball
3 x 10
E
Static Stretch
A
Heroic Warm-up
For Completion
B1
Incline DB Bench Press
15, 12, 10, 8
B2
Rear Delt Flyes
15, 12, 10, 8
C1
High Pull
15, 12, 10, 8
C2
Air Squat
4 x 25
D
Goblet Squat
15, 12, 10, 10
E
Hip Thrust
15, 12, 10, 8, 8
F1
Hollow Hold
3 x 1:00
F2
Supermans
3 x 10
G
Static Stretch
A
Julia Reppel-10 min Gym Mobility Warm up
1 x 1
B
Ruck
1 x 40:00 @ 35 lb
C
Mobility
1 x 1
D
Static Stretch
1 x 1
Coach Eve Webber
With 28+ years of experience in strength & conditioning, sports performance & post rehab training, Coach Eve's dynamic experience allows her to bring dynamic programming, modifications & motivation to her coaching.
