AP Training
Custom Programming5 sessions per week
Must use App app to view and log training
Team Training
A1
90/90 Hip Switch
2 x 12
A2
Glute Bridge
2 x 10
A3
Hip Flexor Knee Drive
2 x 12
A4
Tib Anterior Taps
3 x 10
A5
Tall To Small - Weighted (DB Progress to Trap Bar)
3 x 6
A6
Box Jump
3 x 4 @ 24
B
Back Squat
8, 6, 6, 6
C
Romanian Deadlift
8, 6, 6
D
Barbell Split Squat
8, 8, 6
E
Prone Machine Hamstring Curl
3 x 12
F
Spanish Squat
3 x 12
A1
Scapular Push Up
3 x 10
A2
Shoulder Pre-Hab
3 x 8
A3
Band Shoulder Press
3 x 8
B
Bench Press
12, 10, 8, 8
C
Barbell Row
12, 10, 8, 8
D
Half-Kneeling DB Shoulder Press
3 x 20
E
1-Arm DB Row
3 x 10
F
3D Shoulders
3 x 15
G
Alternating DB Hammer Curl
3 x 10
A1
Side Lying External Rotation
3 x 8
A2
Shoulder Pre-Hab
3 x 8
B
Facepull To Press
3 x 10
C
Suitcase Carry
3 x 30
D
Landmine Anti-Rotation
3 x 8
E
Backward Sled Walk
3 x 40
F
Band Tricep Push Down
4 x 25
G
Zottman Curls
3 x 8
A1
Hip Iso Hold: Bodyweight
2 x 15
A2
Couch Stretch (Hip Flexors)
2 x 30
A3
Front Foot Elevated Split Squat
2 x 8
A4
Clock Squat - Bodyweight
2 x 6
B1
Tib Anterior Taps: Smith Machine
3 x 10
B2
Extensive Pogo Hops - Bodyweight
3 x 8
C
Trap Bar Deadlift
8, 8, 6, 6
D
Barbell Hip Thrust
8, 8, 6
E1
DB Lateral Lunge
10, 8, 8
E2
Side Plank on Elbows
3 x 30
F
Leg Extension
3 x 10
A1
Scapular Push Up
2 x 8
A2
Backburns
2 x 8
A3
Paused Push-Up
2 x 6
A4
Side Lying External Rotation
2 x 10
B
Chin-Up
8, 6, 6, 5
C
Overhead Press
8, 8, 6, 5
D
Seated Row - Cable - Wide Grip
3 x 8
E
Incline DB Bench Press
3 x 8
F1
DB Fly
3 x 8
F2
DB Reverse Fly
3 x 8
G
Tricep Pushdown
3 x 12
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Big & Strong
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