Playhouse Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
8, 6, 4, 4
B1
Incline DB Bench Press
3 x 10
B2
Cable Face Pull
3 x 20
B3
Plate Front Raise
3 x 12
C1
Seated Cable Row
3 x 15
C2
DB Push Press
3 x 15
A
Assault Bike
8 x 0:10 @ 0:20
B1
DB Farmer's Walk
3 x 40
B2
Step-Ups
3 x 20 @ 12
B3
Inverted Row
3 x 8
C1
Sled Push
3 x 6
C2
Light Jog
3 x .15
C3
bodyweight hip thrust
3 x 20
C4
Hammer Curl
3 x 20
D
Assault Bike
8 x 0:10 @ 0:20
A1
Back Squat
10, 8, 6, 4, 4
A2
SB Deadbugs
3 x 20
A3
TRX skater squat
3 x 8
B1
Split Squat
3 x 12
B2
Kickstand RDL
3 x 16
B3
DB Hammy Curl
3 x 12
Conditioning
C
Core Tabata 1
20 seconds on 10 seconds off 8 rounds:2 sets of each: -heel taps -toe touches -bicycles -russian twists
A1
Barbell Row
4 x 12
A2
DB Power Snatch
3 x 12
B1
LM SA Press
3 x 10
B2
1-Arm DB Row
3 x 10
B3
SB Crunch
3 x 15
C1
Barbell Upright Row
3 x 12
C2
TRX Biceps Curl
3 x 12
C3
Push-Up
3 x 12
A1
barbell military press
4 x 6
A2
Paloff Press
3 x 20
A3
Backward Sled Drag
3 x 4
B1
Farmers carry
3 x 50
B2
Goblet Squat
3 x 10
B3
Ab Roller
3 x 8
C1
DB Lateral Raise
3 x 12
C2
KB swings
3 x 20
C3
Jumping Jacks (Basic)
3 x 20
