In-Tension Training LLC

Coach
Roy Palmer

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" 

Features
4 sessions per week
Must use App app to view and log training
Team Training
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 day 1: Upper 1

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

Monday
Week 1 day 2: Lower 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

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

Tuesday
Recovery

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

Wednesday
Week 1 day 3: Upper 2

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

Thursday
Week 1 day 4: Lower 2

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

Friday
Recovery

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

Join Your Virtual Gym

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Functional Movement + Athletic Aesthetics
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Functional Movement + Athletic Aesthetics
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Functional Movement + Athletic Aesthetics
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Functional Movement + Athletic Aesthetics