Harley Grandpa Program
Smalltown Strength Training
General FitnessThis Program is a basic get started program for older individuals who want to get started in there weight room journey. This is a very simple and basic program. easy to follow, and takes minimal time.
Circuit
A
Ride a Bike or elliptical for 10 minutes build a small sweat and get your HR up to 110-130bpm
B
Body weight Box Squat
3 x 5
C
Lat Pulldown
3 x 10
D
machine chest press
3 x 10
E1
mcgill deadbug
2 x 10
E2
Glute Bridge
2 x 10
Circuit
A
Go outside and walk 15-20 minutes
Circuit
A
Similar to day 1 Ride a bike or elipitical for 10min
B
Leg Press
3 x 10
C
Seated Low Row
3 x 10
D1
Band Pull-Apart
3 x 10
D2
DB Bicep Curls
3 x 10
D3
Tricep Pushdown
3 x 10
Circuit
A
Go outside and walk 15-20 minutes
Circuit
A
Same Warm Up 10 min on the Bike
B
KB RDL
3 x 5
C
30 Degree Incline DB Bench Press
3 x 10
D
1-Arm DB Row
3 x 10
E1
Bird Dog
2 x 5
E2
Paloff Press
2 x 5
E3
Isometric Lunge Hold
2 x 1 @ 15
Quinn Dilworth
I certified strength coach who has worked with everyone between D1 basketball players, moms who like to lift and elderly population.
When you join a team you’re getting more than programming, you’re joining an online community.
Harley Grandpa Program
Harley Grandpa Program
Harley Grandpa Program
