Coach Amy
5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
WARM-UP
AIS: -90-90 lean & switch x5/side -Half-kneeling groin rockers x5/side -World's Greatest Stretch x5/side Dynamic: -Dead bugs x10/side -Single-leg glute bridge x15 -Band pull-aparts x15 -Cossack squats x8
B1
Hang Clean
3 x 3
B2
Box Jump
3 x 3
B3
TRX Row
2 x 8
C1
Deadlift
4 x 3
C2
Incline DB Bench Press
8, 8, MAX
D1
Alternating chest-supported row
3 x 8
D2
Skater Squat
3 x 10
D3
DB overhead march
2 x 15
Strength/Power
E
Core - weighted sit-ups, leg lifts, plank
2 sets: -Weighted reach sit-ups x20 -Leg lifts x20 -Front plank 1min
Recovery
F
Cool-Down
1 round: -Couch stretch x30sec -Elevated pigeon stretch x30sec -Open books x10/side
Yellow Zone ESD
A
0:00-5:00min easy (3-4/10 effort) 5:00-25:00 moderate (5-6/10 effort) 25:00-30:00 easy (2-3/10 effort) Depending on the modality you use (running, bike, ellicpical, etc.) log whatever metric fits your medium. Working interval should feel like a 6-7/10 effort.
Conditioning
B
Cool-Down
1 round: -Couch stretch x30sec -Elevated pigeon stretch x30sec -Open books x10/side
Prep
A
WARM-UP
AIS: -90-90 lean & switch x5/side -Half-kneeling groin rockers x5/side -World's Greatest Stretch x5/side Dynamic: -Dead bugs x10/side -Single-leg glute bridge x15 -Band pull-aparts x15 -Cossack squats x8
B1
Countermovement jump - hands on hips
2 x 5
B2
NCM hop
2 x 5
C1
Front Squat
4 x 4
C2
Pull-Up
5, 5, MAX
C3
Couch Stretch (Hip Flexors)
2 x 20
D1
HK landmine press
3 x 8
D2
Landmine kickstand RDL
3 x 8
E1
DB Bicep Curls
2 x 10
E2
Push Ups
2 x MAX
F
Hollow Hold
5 x 30 @ 10
Recovery
G
Cool-Down
1 round: -Couch stretch x30sec -Elevated pigeon stretch x30sec -Open books x10/side
Prep
A
WARM-UP
AIS: -90-90 lean & switch x5/side -Half-kneeling groin rockers x5/side -World's Greatest Stretch x5/side Dynamic: -Dead bugs x10/side -Single-leg glute bridge x15 -Band pull-aparts x15 -Cossack squats x8
B1
Broad Jump
2 x 4
B2
Lateral Bounds to Stabilize
2 x 4
C1
Barbell Bench Press
4 x 3
C2
Cable face pull
2 x 12
D1
Back rack reverse lunge
3 x 6
D2
Alternating DB Z press
3 x 10
E1
DB Lateral Raise
2 x 12
E2
Bent Over DB Fly
2 x 12
Core
F
1 round of: -10 V-ups -20 Leg lifts -30 Bicycle crunches (total) -40 Russtian twists (total) -50 Flutters (per side) -40 Russtian twists (total) -30 Bicycle crunches (total) -20 Leg lifts -10 V-ups
Conditioning
G
Cool-Down
1 round: -Couch stretch x30sec -Elevated pigeon stretch x30sec -Open books x10/side
Circuit
A
0:00-5:00 easy (3/10 effort) 5:00-6:00 hard (1min, 8/10 effort) 6:00-8:00 recovery (2min, 4-5/10 effort) *repeat for 6 rounds 23:00-28:00 easy (Bring HR back towards resting) Go hard in the 1min intervals without burning out towards the last couple intervals.
Conditioning
B
Cool-Down
1 round: -Couch stretch x30sec -Elevated pigeon stretch x30sec -Open books x10/side
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EckFit
EckFit
EckFit
