Kraft & Konditionstraining Wimmer
1 sessions per week
Must use App app to view and log training
Program Training
A
Sprint Warm Up
1 x 1
B
Duck Walk
2 x 10
C
Power Lunge
2 x 10
D
Broad Jump
5 x 1
E
Duck Walk into Sprint
2 x 15
F
1/2 Kneeling Sprint
1 x 4 @ 10
G
Lateral 1/2 Kneeling Sprint
1 x 2 @ 10
A
Overcoming ISO Hip Thrust Short Position
3 x 5
B
Rectus Femoris Overcoming ISO
3 x 5
C
Band Assisted CMJ
5 x 1
D
Hip Thrust
3 x 5
E
Back Squat to Pins
2 x 5
F1
2up 1down Knee Extension
2 x 1
F2
2up 1down Seated Leg Curl
2 x 1
A
Plyo Push-Up
3 x 3
B
Medicine Ball Slam
3 x 2 @ 13.23 kg
C
Bench Press
3 x 5
D1
Pec Dec
2 x 7
D2
Weighted Pull Ups
2 x 7
E1
T Bar Row
2 x 7
E2
SA Triceps Pushdown Cable
2 x 7
F
DB Bicep Curls
2 x 7
G
Seated Lateral Raise
2 x 10
A
Assault Bike
1 x 30:00
A
Sprint Warm Up
1 x 1
B
10+10 Fly
2 x 10
C
Fly-Float-Fly Sprint
2 x 50
A
My Dynamic Warmup
For Completion
B
Seated Box Jump1
5 x 1
C
Counter Movement Jump
5 x 1
D
SL Hip Thrust
3 x 5
E
Back Squat
3 x 5
F
Hip Flexion in Lying Leg Curl
2 x 6
G1
Reverse Nordic Curl to Bench
2 x 1
G2
Banded Nordic Hamstring Curl
2 x 1
A
Med Ball Chest Pass
3 x 3
B
Bench Press
3 x 5
C1
BW Dips
2 x 7
C2
Weighted Chin Ups
2 x 7
D
T Bar Row
2 x 7
E1
Incline Bench Bicep Curl DB
2 x 7
E2
DB Overhead Tricep Extension
2 x 7
F
Barbell Upright Row
2 x 8
