In-Tension Training LLC
This team provides access to my personal program, so you can train along with me!
We will be training 4x/week (2 upper body and 2 lower body days
The emphasis/priority will shift with each "phase" but will always revolve around moving well, being strong and powerful, and looking/feeling good.
Each "phase" will last 5 weeks, 4 weeks of high intensity training and 1 week of "deloading"
4 sessions per week
Must use App app to view and log training
Team Training
A1
Shoulder handcuffs
1 x 5
A2
Prone Scorpion
1 x 5
A3
Side lying T spine
1 x 1
A4
Cobra stretch
1 x 1
A5
Childs pose
1 x 1
A6
Quadruped T spine Rotation
1 x 5
A7
Cat Cow
1 x 3
B
Tall kneeling med ball chest pass
3 x 8
C1
Bench Press
3 x 10
C2
Chin-Up
3 x 10
D1
DB Bench Press
3 x 12
D2
1-Arm DB Row
3 x 10
E1
Z-Press
3 x 10
E2
TRX Tricep Extension
3 x 10
E3
TRX Biceps
3 x 10
F1
Farmers carry
3 x 1
F2
Hollow hold + band pullover
3 x 0:30
A1
Walking lunge with reach
1 x 3
A2
Single leg RDL + Reach
1 x 3
A3
Cossack Squat
1 x 5
A4
Body weight windmill
1 x 5
A5
Worlds greatest stretch
1 x 3
A6
Adductor rockback
1 x 3
A7
90/90 seqeunce
1 x 3
A8
Bird Dog
1 x 10
B
Box jump + depth drop
3 x 3
C
Med ball lateral bound
3 x 5
D1
Front Squat
3 x 10
D2
Single Leg RDL
3 x 8
E1
Front Foot Elevated Split Squat
3 x 8
E2
Single leg stability ball ham curl
3 x 8
F1
Lateral goblet squat
3 x 6
F2
FFE bent knee calf raise
3 x 10
G
Backward Sled Drag
3 x 1
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 5
B2
Deep squat + dorsiflexion
1 x 5
B3
1/2 kneeling hip, ankle, hamstring
1 x 3
B4
Dynamic frog stretch
1 x 3
B5
Adductor rockback
1 x 5
B6
90/90 seqeunce
1 x 3
B7
Shoulder handcuffs
1 x 5
B8
Cobra stretch
1 x 1
B9
Childs pose
1 x 1
B10
Cat Cow
1 x 1
B11
Quadruped T spine Rotation
1 x 5
C
D
Cardio
1 x 30:00
A1
Shoulder handcuffs
1 x 5
A2
Prone Scorpion
1 x 5
A3
Side lying T spine
1 x 1
A4
Cobra stretch
1 x 1
A5
Childs pose
1 x 1
A6
Quadruped T spine Rotation
1 x 5
A7
Cat Cow
1 x 3
B
Med Ball Slam
3 x 10
C1
1/2 kneeling shoulder press
3 x 10
C2
TRX Row
3 x 8
D1
Incline DB Bench Press
3 x 12
D2
1/2 kneeling lat pulldown
3 x 10
E1
Deficit push up
E2
Pull-Up
E3
6 way shoulder raise
3 x 5
F1
Cable pallof hold
3 x 0:20
F2
Suitcase Carry + waiters carry
3 x 1
A1
Walking lunge with reach
1 x 3
A2
Single leg RDL + Reach
1 x 3
A3
Cossack Squat
1 x 5
A4
Body weight windmill
1 x 5
A5
Worlds greatest stretch
1 x 3
A6
90/90 seqeunce
1 x 3
A7
Bird Dog
1 x 10
B
Single Leg Box Jump
3 x 3
C
45 degree F/B bound and stick
3 x 3
D1
RDL
3 x 10
D2
Reverse Nordic
3 x 10
E1
DB Reverse Lunge
3 x 8
E2
GHR
3 x 10
F1
Single Leg Hip Thrust
3 x 10
F2
Single leg calf raise (no support)
3 x 10
G
Lateral sled drag
3 x 1
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 5
B2
Deep squat + dorsiflexion
1 x 5
B3
1/2 kneeling hip, ankle, hamstring
1 x 3
B4
Dynamic frog stretch
1 x 3
B5
Adductor rockback
1 x 5
B6
90/90 seqeunce
1 x 3
B7
Shoulder handcuffs
1 x 5
B8
Cobra stretch
1 x 1
B9
Childs pose
1 x 1
B10
Cat Cow
1 x 1
B11
Quadruped T spine Rotation
1 x 5
C
D
Cardio
1 x 30:00
When you join a team you’re getting more than programming, you’re joining an online community.
Functional Movement + Athletic Aesthetics
Functional Movement + Athletic Aesthetics
Functional Movement + Athletic Aesthetics
