Frontline Athletics
Functional Fitness3 sessions per week
Must use App app to view and log training
Team Training
Push Cool Down - Mobility
A
Doorway pec stretch x 45 sec each side Child’s pose with side reach x 30 sec each side Wall lat stretch x 45 sec each side Cross-body rear delt stretch x 30 sec each Deep nasal breathing lying on floor x 1–2 min
Push Warm Up
A
2 min light bike or row Banded shoulder external rotations x 15 reps Band pull aparts x 20 reps Scap push ups x 10 reps light DB shoulder press x 15 reps Push ups x 10 reps
A
Barbell Bench Press
4 x 5
B
Incline DB Bench Press
3 x 10
C
High Pull
4 x 10
D
Incline Dumbbell Lateral Raise
3 x 15
E
DB Reverse Fly
3 x 20
F
Dumbbell Skull Crusher
4 x 15
Leg Cool Down - Mobility
A
Couch stretch x 45 sec each leg Pigeon stretch x 45 sec each Hamstring reach stretch x 45 sec Deep squat hold x 60 sec Calf wall stretch x 30 sec each Supine breathing reset x 1 min
Leg Warm Up
A
3 min incline walk or bike Bodyweight squats x 15 Walking lunges x 10 each leg Glute bridges x 15 Cossack squats x 6 each side Banded lateral walks x 15 each side
A
Back Squat
3 x 3
B
Feet Together Leg Press
4 x 15
C
Barbell Step Ups
3 x 10
D1
Seated Hamstring Curl
4 x 15
D2
Calf Raise
4 x 15
Pull Warm Up
A
2 min rower Dead hang x 30 sec Band straight arm pulldown x 15 Face pulls x 15 Scap pull ups x 8 Light seated cable row x 15
Pull Cool Down - Mobility
A
Hanging lat stretch x 30–45 sec Thread the needle x 8 each side Biceps wall stretch x 30 sec each Forearm flexor stretch x 30 sec each Seated forward fold x 60 sec
A
Barbell Row
4 x 8
B
Seated Cable Row
4 x 10
C1
Cable Pull Over
3 x 15
C2
Assisted Wide Grip Pull up
3 x 15
D
Wide Grip Standing Barbell Curl
3 x 10
E
DB Wrist Curl
3 x 15
When you join a team you’re getting more than programming, you’re joining an online community.
Frontline Athletics
Frontline Athletics
Frontline Athletics
