1Team
Coach
Tim Wolens
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 16-week program
Sunday
Day 1 - Full Body
A
Box Squat
3 x 5
B1
1-Arm DB Row
4 x 10
B2
Incline DB Bench Press
4 x 8
C
Pull-Up
2 x MAX
D
DB Lateral Raise
2 x 12
E
Front Plank on Elbows
2 x 1:00
Tuesday
Day 3 - Full Body
A
Trap Bar Deadlift
3 x 5
B1
DB Bench Press
3 x 8
B2
Barbell Upright Row
12, 10, 8
C
Kneeling Landmine Press
3 x 8
D
Landmine Bar Twist
3 x 8
Thursday
Day 5 - Game Day Primer
A1
Box Squat
3 x 4
A2
Squat Jump
3 x 4
A3
Seated Box Jump
3 x 4
B1
Floor Press
3 x 5
B2
Med Ball Wall Throw
3 x 4
C1
DB Bicep Curls
3 x 12
C2
Supine DB Tricep Press
3 x 12
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