Matthew Mitcheroney
4 sessions per week
Must use App app to view and log training
Team Training
A1
Barbell Back Squat
10, 10, 10, 20 @ 60, 60, 60, 40 %
A2
Bird Dog
3 x 10
B1
RDL
3 x 10 @ 60 %
B2
Side Plank
3 x 0:20
C1
Prone Machine Hamstring Curl
3 x 12 @ 6
C2
Step-Ups
3 x 12 @ 6
D1
Goblet Squat
3 x 15 @ 6
D2
Barbell Hip Thrust
3 x 15 @ 6
A1
Barbell Bench Press
10, 10, 10, 20 @ 5, 5, 5, 3
A2
Chest Stretch
3 x 0:20
B1
Bent Over Row
10, 10, 10, 20 @ 5, 5, 5, 3
B2
DB Bench Press
10, 10, 10, 20 @ 5, 5, 5, 3
C1
DB Military Press
3 x 12 @ 5
C2
Lat Pulldown
3 x 12 @ 5
D1
Seated Incline DB Curls
3 x 15 @ 5
D2
Tricep Rope Pulldowns
3 x 15 @ 5
A1
Barbell Lunge
3 x 8 @ 60 %
A2
Plank
3 x 0:30
B1
Trap Bar Deadlift
3 x 8 @ 60 %
B2
Side Plank
3 x 0:20
C1
1 1/4 Front Squat
3 x 12 @ 5
C2
DB Deadlift
3 x 12 @ 5
D
DB Lateral Lunge
3 x 8 @ 5
E
Single Leg RDL
3 x 8 @ 5
A1
Overhead Press
10, 10, 10, 20 @ 60, 60, 60, 40 lb
A2
Band Face Pull
3 x 10
B1
Chin-Up
10, 10, 10, 20 @ 5
B2
Yates Row
10, 10, 10, 20 @ 5
C1
Incline DB Bench Press
3 x 12 @ 5
C2
Chest-Supported DB Row
3 x 12 @ 5
D1
DB Bicep Curls
3 x 15 @ 5
D2
Supine DB Tricep Press
3 x 15 @ 5
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Fit and Ready
Fit and Ready
Fit and Ready
