Features
4 sessions per week
Must use App app to view and log training
Team Training
A1
90/90
3 x 10
A2
Hand Release Push Up
3 x 10
B1
Eccentric Push Up
3 x 5
B2
Hammy Slideouts
3 x 5
B3
Primitive Shoulder Taps
3 x 10
C1
Bulgarian Split Squat
3 x 10
C2
Push Backs
3 x 10
C3
Clam Planks
3 x 10
D1
Skater Squat w/ Slider
3 x 10
D2
Toes Only Split Squat Iso
3 x 0:30
D3
Hollow Up
3 x 15
A1
90/90
3 x 10
A2
3 Position BW Squat
3 x 6
A3
Groin Rock
3 x 10
B
Bulgarian Split Squat
3 x 0:25
C
Hand Release Push Up
3 x 0:25
D
Lateral Lunge
3 x 0:25
E
Push Backs
3 x 0:25
F
Slider Step Back Lunge
3 x 0:25
A1
Skater Squat w/ Slider
4 x 8
A2
Hollow Up
4 x 8
B1
Elevated Push Up
4 x 8
B2
Primitive Hold w/OH Reach
4 x 10
C1
Bulgarian Split Squat ISO Hold
4 x 0:15
C2
SL Wall Sit
4 x 0:15
Workload Capacity
D
BW Squat x 20 / 18 / 16 / 14 / 12 / 10 / 8 / 6 / 4 / 2 Push Up x 10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Primitive Hold x :20 I want 6-8 minutes of continuous work. Work at a reasonable pace, but don't go too hard and too fast. Just keep consistently moving at whatever pace you can maintain. Remember that the push ups could be scaled by adding some elevation like we did with the elevated push ups earlier in the session.
A1
Bird Dogs
3 x 10
A2
Dead Bugs
3 x 10
B1
Slider Step Back Lunge
3 x 10
B2
Single Leg BW RDL
3 x 10
B3
Midline Walkouts
3 x 5
C1
Single Leg Glute Bridge
3 x 10
C2
Primitive Walk Ups
3 x 5
D1
Push Backs
3 x 10
D2
Push Up w/Lateral Reach
3 x 5
D3
Slider Tucks
3 x 10
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