Integral Health and Performance

Coach
Timothy Ammons

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 2

A

Y Pull-Through

@ 60 %

B

Front Lever Pulls

@ 60 %

Sunday
Week 1 Day 2

A

Dips

@ 70 %

B

Barbell Rows

@ 70 %

Tuesday
Week 1 Day 3

A

RLESS

@ 50 %

B

Decline situp

@ 70 %

C

DB Hip Abduction

@ 70 %

Tuesday
Week 1 Day 7

A

Weighted Run

@ 1

Wednesday
BB Sh. Press (Velocity)

A

Barbell Shoulder Press

@ 60 %

B

Pullups C3v

@ 60 %

Wednesday
Week 1 Day 5

A

Cable Chest Fly

@ 60 %

B

FB Lateral Raise

@ 60 %

Thursday
Week 1 Day 4

A

45 Degree Hip Extension

B

Hip Adduction (Roman Chair)

Friday
HI Systemic (100rx6RPE)

A

Run

@ 5

Friday
Week 1 Day 6

A

Jump Squats

@ 20 %

B

1/4 Jump Squat

@ 20 %

C

DB Hamstring Curl

@ 70 %

D

DB Leg Ext.

@ 70 %

Saturday
Week 1 Day 4

A

45 Degree Hip Extension

B

Side Plank Crunches

C

SL Calf Raise

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Hoodlums & Brigands
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Hoodlums & Brigands
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Hoodlums & Brigands
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Hoodlums & Brigands