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, 8, 8, 8
C
Back Squat
15, 8, 8, 8
D
Deadlift
15, 8, 8, 8
E
DB Farmer's Walk
4 x 25 @ 25 lb
F
Static Stretch
A
Jog
1 x 10:00 @ 5
B
Run
1 x 2 @ 8
C
Static Stretch
A
Heroic Warm-up
For Completion
B1
Hand Release Push-Up
4 x 10
B2
Bent Over Row
15, 12, 10, 10
C1
Overhead Press
15, 12, 10, 10
C2
Air Squat
4 x 25
D1
Lat Pulldown
15, 12, 10, 10
D2
Sumo Deadlift
15, 12, 10, 10
E1
Plank
3 x 1:00
E2
Russian Twist
3 x 40
F
Static Stretch
A
Heroic Warm-up
For Completion
B
Stairs
1 x 30:00 @ 8
C
Static Stretch
A
Heroic Warm-up
For Completion
B1
Incline DB Bench Press
15, 12, 10, 10
B2
Rear Delt Flyes
15, 12, 10, 10
C1
High Pull
15, 12, 10, 10
C2
Air Squat
4 x 25
D1
Goblet Squat
15, 12, 10, 10
D2
Glute Bridge
4 x 15
E1
Hollow Hold
3 x 0:45
E2
Supermans
3 x 10
F
Static Stretch
A
Mobility
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.
