Neco Fitness
Functional Training, Strength & ConditioningThis program, which you can do at home without any equipment, is not a classic calistenics program. You will improve your athletic ability with dynamic exercises and gain a better understanding of how your body works.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Overcoming İso Door leg press
4 x 4 @ 0:04
A2
Overcoming isometric long lever hamstring
4 x 4 @ 0:04
A3
Seated to vertical jump
5 x 5
B1
ISO Split Squat
3 x 3:00
B2
İso lying windshield
3 x 3:00
B3
İSo straight leg mahstring
3 x 3:00
C1
Groin plank
3 x 1:30
C2
Reverse crunch İSO
2 x 2:00
C3
Side lying leg raise hold
2 x 2:00
A1
Door overcoming push İSO
4 x 4 @ 0:04
A2
Lat İSO
4 x 4 @ 0:04
A3
Plyo pushup
5 x 5
B1
İso push up
3 x 1:00
B2
External rotation on wall BW
3 x 1:00
B3
Rear delt scapula arm bridge
3 x 15
B4
Lateral raise İSO BW
3 x 1:00
C
Tricep extension BW
3 x 15
A
Zone 2 cardio
1 x 40:00
B
Skill
1 x 60:00
A
Alternating lunge jumps
5 x 6
B1
İso glute bridge
3 x 1:00
B2
Single leg wall sit
C1
Slider hamstring eccentric curls
3 x 10
C2
Slide lateral lunge
3 x 10
C3
Slider pike plank
3 x 12
D1
Bodyweight Back extension
3 x 20
D2
Bridge side plank
3 x 12
D3
Single leg calf raise hold
1 x 3:00
A1
İnverted Table row
3 x 15
A2
Wall pike push up
3 x 15
A3
Depth drop push up
5 x 5
B
Prone Y
3 x 1:00
C
underhand chin up
3 x 10
D
Eccentric chest fly
3 x 10
E
Tape top plank
3 x 1:00
F
Bicep plank
3 x 1:00
