No Name Athletics
Coach
Brandon Wirrig
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 3-week program
Sunday
Week 1 Day 1
A1
Reverse Hyperextension
2 x 25
A2
Cable Crunch
2 x 25
B
Box Squat
8, 5, 4, 3
C
Good Morning
3 x 8
D1
Lateral Lunge
3 x 6
D2
Partner Nordic Hamstring Curl
3 x 10
E1
Copenhagen Plank
3 x 0:30
E2
Calf Raise
3 x 20
Tuesday
Week 1 Day 3
A1
Band Pull-Apart
2 x 50
A2
Shoulder extension, external rotation
2 x 15
B
Bench Press
8, 5, 4, 3
C1
Bent Over Row
3 x 8
C2
Pull-Up
3 x 10
D1
Standing DB Press
3 x 8
D2
DB Shrug
3 x 20
E
Tricep Pushdown
2 x 25
F
DB Bicep Curls
2 x 25
Thursday
Week 1 Day 5
A1
Reverse Hyper Ext
2 x 25
A2
Hanging Knee Raise
2 x 25
B
Hang Power Clean
5, 4, 3, 2
C1
Band from front jumps
3 x 4
C2
Max Effort Vertical Jump
3 x 2
D1
Plyometric Push-ups
3 x 6
D2
Scissor Jumps
3 x 6
E1
Pendlay Row
3 x 8
E2
KB swings
3 x 10
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