Asphodel | Strong, Fast, & Fit AF

Coach
Jacky Kan

Functional movement program designed as an add-on to your regular S&C program, whatever that is.  This will teach you motor control (moving how you want, when you want) to build a better you.

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Bands and yourself (and light weights at times)
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
ARCH P1W1

A1

Wrist Warm-Up Sequence

1 x 10

A2

Single Arm Tea cup

1 x 10

A3

Single Arm Bridge Up

1 x 6

B1

Banded Pass-Through

1 x 10

B2

Whippet

1 x 10

C1

Prayer Stretch on Floor

3 x 8

C2

Laying Dislocates

3 x 10

D

Bridge Push-up Progressions

2 x 5

E

Elevated Bridge Hold

1 x 0:15

F

Box Breath to Down Regulate on Floor

1 x 10

Monday
MS P1W1

A

Squat Routine 1.0

1 x 10

B

Shin Box

1 x 10

C1

Horse Stance Good Morning

3 x 5

C2

Bent Leg Hip ABD

3 x 5

D

Box Assisted Middle Split

3 x 1:30

E

Box Breath to Down Regulate on Floor

1 x 10

Wednesday
ARCH P1W1

A1

Wrist Warm-Up Sequence

1 x 10

A2

Single Arm Tea cup

1 x 10

A3

Single Arm Bridge Up

1 x 6

B1

Banded Pass-Through

1 x 10

B2

Whippet

1 x 10

C1

Prayer Stretch on Floor

3 x 8

C2

Laying Dislocates

3 x 10

D

Bridge Push-up Progressions

2 x 5

E

Elevated Bridge Hold

1 x 0:15

F

Box Breath to Down Regulate on Floor

1 x 10

Thursday
MS P1W1

A

Squat Routine 1.0

1 x 10

B

Shin Box

1 x 10

C1

Horse Stance Good Morning

3 x 5

C2

Bent Leg Hip ABD

3 x 5

D

Box Assisted Middle Split

3 x 1:30

E

Box Breath to Down Regulate on Floor

1 x 10

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Mobile AF
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Mobile AF
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Mobile AF
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