DNA Strength and Performance
DNA Strength and Performance
Strength & Conditioning, Power Sports , PowerliftingDNA Strength and Performance team is for athletes looking to improve general athleticism and strength through a structured but varied progressive system, you will work through 3 distinct blocks before assessing your strength and athletic improvements.
A
Back Squat
4 x 8 @ 60 %
B
Leg Press
3 x 10 @ 60 %
C
Hack Squat
3 x 10 @ 60 %
D
Leg Extension
3 x 12 @ 60 %
E
Calf Raise
3 x 12 @ 60 %
A
Bench Press
4 x 8 @ 60 %
B
Incline DB Bench Press
3 x 10 @ 60 %
C
DB Pullover
3 x 10 @ 132.28 kg
D
DB Chest Fly
3 x 12 @ 60 %
E
DB Tricep Extension
3 x 12 @ 60 %
A
Pendlay Row
4 x 8 @ 60 %
B
Lat Pulldown
3 x 10 @ 60 %
C
1-Arm DB Row
3 x 10 @ 60 %
D
Seated Row
3 x 12 @ 60 %
E
DB Bicep Curls
3 x 12 @ 60 %
A
Deadlift
4 x 8 @ 60 %
B
Safety Bar Good Morning
3 x 10 @ 60 %
C
Prone Machine Hamstring Curl
3 x 10 @ 60 %
D
Reverse Hyperextension
3 x 12 @ 60 %
E
Calf Raise
3 x 12 @ 60 %
A
Shoulder Press
4 x 8 @ 60 %
B
Seated DB Shoulder Press
3 x 10 @ 60 %
C
DB Lateral Raise
3 x 10 @ 60 %
D
Rear Delt Flyes
3 x 12 @ 60 %
E
DB Front Raise
3 x 12 @ 60 %
Andrew Watsford
Andrew is a leading strength and conditioning coach, specialising in rugby union. Andrew has worked with elite level teenage and young adult athletes within school settings in Australia
When you join a team you’re getting more than programming, you’re joining an online community.
DNA Strength and Performance
DNA Strength and Performance
DNA Strength and Performance
