2x4 Coaching
Coach
Anneke Winegarden
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
L2L Session 1
Conditioning
A
Warm Up Circuit 1
1 set 10 reps each 1. Glute bridge (alt SL Glute Bridge) 2. Deadbug 3. SL Deadlift (body weight) 4. Deep body weight squat 5. Hinge with W & T 6. Plank with scapular push up.
B1
Deadlift
4 x 8
B2
Bent Over DB Row
4 x 8
B3
KB Halo
4 x 8
C1
DB Bench Press
3 x 10
C2
DB Lunge
3 x 10
C3
Dead Bug
3 x 10
Wednesday
L2L Session 2
Conditioning
A
Warm Up Circuit 1
1 set 10 reps each 1. Glute bridge (alt SL Glute Bridge) 2. Deadbug 3. SL Deadlift (body weight) 4. Deep body weight squat 5. Hinge with W & T 6. Plank with scapular push up.
B1
Front Squat
4 x 8
B2
1-Arm KB overhead press
4 x 8
B3
High Plank Drag
4 x 8
C1
Floor Assisted Pull Ups
3 x 5
C2
Single Leg RDL
3 x 5
C3
KB Marching Farmer's Walk
3 x 36
