Project Fortius
Features
5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Upper Body Warm Up
1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side
B
Push Press
5 x 8
C1
Chin Up, Eccentric Only
3 x 5
C2
Band Hamstring Stretch Routine
3 x 0:20
C3
DB California Press
3 x 10
C4
Couch Stretch
3 x 0:20
Circuit
D
3 Rounds: 1 Minute Row Sprint 100m Farmers Walk (to 34th) 1 Minute Rest
E
Band Palloff Press
3 x 8
F1
Rack Lat Stretch
1 x 1:00
F2
90/90 Box Breathing
1 x 2:00
A
Sleep Quality
B
Nutrition Quality
C
Stress Levels
D
Energy Levels
E
Goal Alignment
F
Wins & Losses
Conditioning
A
Lower Body Warm Up
20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow
B
Stagger Stance Back Squat
5 x 7
C1
Single Leg Deadlift
3 x 12
C2
Rack Lat Stretch
3 x 0:20
C3
Banded Patrick Step Down
3 x 15
C4
Shoulder Extension Bow
3 x 0:45
D1
Wall Tibialis Raise
3 x 15
D2
Prone Single Leg Band Hamstring Curl
3 x 12
E1
Oblique Opener
3 x 0:45
E2
Standing Founder
3 x 0:20
F
Power Athlete Cooldown Progression 1
Conditioning
A
Upper Body Warm Up
1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side
B
DB Bench Press
5 x 8
C1
Chin Up, Eccentric Only
3 x 5
C2
Elephant Walk Stretch
3 x 0:45
C3
Half Kneeling Band Trap-3 Raise
3 x 10
C4
Couch Stretch
3 x 0:45
Circuit
D
5 Rounds: :60 Row :30 Thruster :30 Rest
E
Band Palloff Press
2 x 10
F1
Doorway Lateral Line Stretch
1 x 2:00
F2
90/90 Box Breathing
1 x 2:00
Prep
A
Lower Body Warm Up
20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow
Circuit
B
25 Min AMRAP: 200m run 5 SA DB Clean & Jerk per side 10 Sit Up 200m Run 15 KBS 5 Squat Thrust
Circuit
C
25 Min AMRAP: 300m Row 5 Contralateral Step Up to Press per side 5 Contralateral Single Leg RDL to Row per side 5 DB Snatch per side 5 Lateral Lunges per side
D1
Serratus Crunch
2 x 15
D2
Side Plank to Roll
3 x 14
E
Band Hamstring Stretch Routine
1 x 2:00
Conditioning
A
Lower Body Warm Up
20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow
B
Trap Bar RDL
5 x 10
C1
Front Foot Elevated Split Squat
3 x 12
C2
Bench Thoracic Spine Stretch
3 x 45
C3
Lateral Lunge, Goblet
3 x 12
C4
Foam Roller Angels
3 x 0:45
D1
Single Leg Calf Raise
3 x 15
D2
Bench Reverse Hyper Iso Hold
3 x 0:30
E1
Garhammar Raise, Incline
3 x 15
E2
Captain Morgans
3 x 5
F1
Band Hamstring Stretch Routine
1 x 2:00
F2
Box Breathing
1 x 2:00
Conditioning
A
Upper Body Warm Up
1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side
B
Half Kneeling DB Press
5 x 8
C1
Single Arm DB Row - IT
3 x 12
C2
Weighted Pancake
3 x 0:45
C3
Seated External Rotation
3 x 10
C4
Active Pigeon Stretch
3 x 0:20
Circuit
D
5 Rounds: :90 Clock, 100m Sprint. In time remaining max rep Sandbag Push Press :30 Rest *100m is to 34th in the gym
E
Stir the Pot
3 x 10
F
Rack Lat Stretch
1 x 2:00
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Fortius Performance
Fortius Performance
Fortius Performance
