Adam Willis
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Rebound Jumps
2 x 15
A2
Single Arm DB Push Press
A3
Kettlebell Deadbug
B
Front Squat
C1
DB Bench Press
2 x 10
C2
Eccentric Only Chin Up
2 x 2
D1
Staggered Stance RDL w/ contralateral loading
2 x 15
D2
Goblet Hold March
2 x 0:30
A1
Skaters
2 x 5
A2
Tall Kneeling MedBall Slam
2 x 5
A3
Single Arm DB Suitcase Hold
2 x 0:30
B
Deadlift
C1
Tall Kneeling Neutral Grip Press
2 x 10
C2
Chest-Supported DB Row
2 x 10
D1
Goblet Hold Front Foot Elevated Split Squat
2 x 15
D2
DB Farmer's Walk
2 x 0:30
6 Minute Cooper's Test
A
Using a Bike or Rower complete: => Max Distance in 6 Minutes Please record in the notes below: - distance achieved - Max Heart Rate [if you have a heart rate monitor] - Average Heart Rate [if you have a heart rate monitor] - Heart Rate Recovery [immediately upon completion of the test start a timer for 60s, record your heart rate at the end of the 60s]
B1
Narrow stance heels elevated Goblet Squat
2 x 0:30
B2
Single Arm Incline DB Bench Press
2 x 0:30
B3
Tall Kneeling Single Arm Cable Pulldown
2 x 0:30
C1
DB Romanian Deadlift
2 x 0:30
C2
3-Point Stance Single Arm DB Row
2 x 0:30
C3
Single Arm DB Floor Press
2 x 0:30
