Rory Budina Coaching
Features
5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Squat Warm up
1. Foam roll hamstrings x 60s each side - small 1-2“ motion 2. Active straight leg raises x 10 reps each side 3a. Bird dogs: 3 x 5 3b. BW glute bridge: 3 x 5 with 1s pause at the top 3c. KB tempo goblet squat: 3 x 5 - 3 second eccentric, 1 second pause at the bottom
B1
Box Squat
3 x 10
B2
Box Jump
3 x 4
C1
landmine Press
3 x 10
C2
DB Reverse Lunge
3 x 10
D1
1-Arm DB Row
3 x 10
D2
Russian KB Swing
3 x 10
D3
Front Plank on Elbows
3 x 0:30
Conditioning
E
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
Conditioning
A
Conditioning Warm Up
1. Foam roll adductors: 60s of 1-2” motion on each side. 2. Rock back adductor stretch x 30s small rocking + 30s static hold. 3. Shin box x 10 total reps 4a. KB Cossack squat: 3 x 5 each side 4b. Upper activation: 3 sets of 10 - 15 face pull aparts + 10 - 15 banded push downs. 4c. Seated box jumps: 3 x 3 for maximal height
Cardiac Output
B
30 minute amrap 2:00 assault bike 25 box step ups 25 DB snatch (light weight) 25 standing abs
Conditioning
C
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
Conditioning
A
Bench Press Warm Up
1. Foam roll pecs x 60s small 1-2” motion each side. 2. Biphasic pec stretch x 60s each side. 3a. Thoracic rotations: 3 x 5 each. 3b. Upper activation: 2-3 sets of: 10-15 face pull aparts + 10-15 banded push downs. 3c. Landmine press rotation combo 3 x 5 each side
B1
Bench Press
3 x 10
B2
Kneeling Med-Ball Throw
3 x 3
C1
Heel elevated Goblet Squat
3 x 10
C2
Incline DB Bench Press
3 x 10
D1
KB single leg RDL
3 x 10
D2
Seated Cable Row
3 x 10
D3
Paloff Press
3 x 10
Conditioning
E
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
Conditioning
A
Conditioning Warm Up
1. Foam roll adductors: 60s of 1-2” motion on each side. 2. Rock back adductor stretch x 30s small rocking + 30s static hold. 3. Shin box x 10 total reps 4a. KB Cossack squat: 3 x 5 each side 4b. Upper activation: 3 sets of 10 - 15 face pull aparts + 10 - 15 banded push downs. 4c. Seated box jumps: 3 x 3 for maximal height
15 minute amrap
B
400m row 20 walking lunge 10 single arm DB push press 5 burpees Rest 5:00
For Time
C
30 goblet squats 30 kb swings 200m kb farmers carry 50 calorie assault bike 100m kb farmers carry 15 kb swings 15 goblet squats
Conditioning
D
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
Conditioning
A
Deadlift Warm Up
1. Foam roll hamstrings x 60s each side - small 1-2” motion 2. Active straight leg raises x 10 reps each side 3a. Bird dogs: 3 x 5 3b. BW glute bridge: 3 x 5 with 1s pause at the top 3c. KB RDL’s: 3 x 5 3d. Box jump variation (your choice): 3 x 3 for maximal height
B
Hex Bar Deadlift
3 x 10
C1
DB Floor Press
4 x 10
C2
Bulgarian Split Squat
4 x 10
C3
Chest Supported Rear Delt fly
4 x 10
C4
DB Farmer's Carry
4 x 20
Conditioning
D
Parasympathetic Breathing
Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale
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Fit For Life
Fit For Life
Fit For Life
