Speak EZ Strength
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Floor Prep Series pt.1
Complete 3 Rounds of the following 1. Down Dog Elbow to Instep x5/5 2. 1/2 side plank w/ ABduction x10/10 3. Cat Cow x10/10
B1
Farmers Walk
3 x 20
B2
1/2 Side Plank w/ Abduction
2 x 5
B3
Forward Heel to Ham Stretch
2 x 5
C1
DB Strength Complex pt.1
3 x 8
C2
MB Big Circles
3 x 8
C3
FFE Calf Soleus Raise
3 x 10
D1
FFE DB Split Squat
3 x 10
D2
Deficit Push Up
3 x 10
D3
ShinBox Twist
3 x 5
E1
KB Sumo RDL
3 x 10
E2
Inverted-Row
3 x 10
E3
Table Top Glute Bridge
3 x 5
Prep
A
Crawl Series pt.1
Complete 2 Rounds 1. Top Bear Hand to Knee Touch x5/5 2. Lateral Bear Crawl x10/10 yards 3. Roly Poly x10 4. Crab Walk forward/backward x5/5
B1
BWT Heel Elevated Split Squat ISO
2 x 20
B2
Pull Up Hang
2 x 20
B3
Push Up ISO Hold
2 x 20
C1
Heels elevated Goblet Squat
3 x 10
C2
Pull Up
20, _ , _ , _ , _
C3
Cat/Cow
2 x 5
D1
Nordics Negative Emphasis
3 x 5
D2
Landmine Shoulder Press
3 x 10
E1
DB Alt Hammer Curl
3 x 10
E2
1/2 Kneeling Cable Face Pull
3 x 10
E3
Supported Windshield Wiper
3 x 5
Conditioning
A
Mobility Circuit
Complete 3 Rounds Cat/Cat x10 Quadruped Reach and Rotate x5/5 Shin Box Twist x5/5 Down Dog Elbow to Instep x5/5 Alt Rolling Hamstring x5/5 Prone Scorpion x5/5
Prep
A
Floor Prep Series pt.2
Complete 3 Rounds of the following 1. Shinbox Twist x5/5 2. Alt Rolling Hamstring x5 3. Childs Pose to Elbow to Instep x5/5
B1
KB/DB Suitcase Carry
2 x 20
B2
Copenhagen ISO
2 x 20
B3
Lateral to Cross Behind Lunge
2 x 5
C1
KB Complex 1
3 x 10
C2
MB ISO Split Stance ISO Chop
3 x 10
C3
SL Calf Raise
3 x 10
D1
DB Hack Squat Heels Elevated
3 x 10
D2
SA DB Bench
3 x 8
D3
Blackburns
3 x 8
E1
DB SL RDL
3 x 8
E2
DB Prone Row 45deg
3 x 8
E3
Glute Bridge March
3 x 8
Prep
A
Crawl Series pt.2
Complete 2 Rounds 1. Carioca Lateral Bear Crawl x10/10 yards 2. Forward/Backward Bear Crawl x10/10 yards 3. Forward/Backward Duck Walk x10/10 yards 4. Walking Inch Worm forward/backward x10/10 yards
B1
DB Split Squat ISO Hold
2 x 30
B2
Garhammer Raise
20, _ , _ , _
B3
Quadruped Reach and Rotate
2 x 5
C1
DB Bulgarian Split Squat
3 x 8
C2
DB 1-arm Row
3 x 8
C3
KB 1/2 Kneeling Groin Stretch
2 x 5
D1
BB RDL
3 x 8
D2
DB Seated Shoulder Press
3 x 8
E1
Cable Tricep Extension
3 x 10
E2
Bent Over Lateral Raise
3 x 10
E3
Front Plank
3 x 0:30
Conditioning
A
Mobility Circuit
Complete 3 Rounds Cat/Cat x10 Quadruped Reach and Rotate x5/5 Shin Box Twist x5/5 Down Dog Elbow to Instep x5/5 Alt Rolling Hamstring x5/5 Prone Scorpion x5/5
