Features
3 sessions per week
Must use App app to view and log training
Team Training
Prep
A
ISC Warm Up 1
1 Minute Cardio Couch Stretch 1 x Min (Each Side) Barbell Adductor Stretch x 1 Min (Each Side) Leg Swings x 15 (Each Side) Lateral Leg Swings x 15 (Each Side) Cat Stretch x 15 Spiderman w/ Reach x 12 (Each Side) Spiderman w/ Lift x 12 (Each Side) Glute Bridge Walkout x 10 Squat to Stand x 10 Walkouts x 10 1 Minute Cardio
B1
Banded Kneeling Kickback (ISC)
4 x 12
B2
Goblet Squat (ISC)
4 x 10
B3
Hamstring Bridge (ISC)
4 x 10
B4
Scap Wall Slide
4 x 8
B5
Plank (ISC)
4 x 0:30
C1
Scapula Press (ISC)
4 x 10
C2
Eccentric Press Up (ISC)
4 x 3
C3
Single Leg Bodyweight Hip Thrust (ISC)
4 x 10
C4
Hollow Body Hold (ISC)
4 x 30
C5
Hamstring Walkout (ISC)
4 x 10
Prep
A
ISC Warm Up 2
1 Minute Cardio Pigeon Stretch x 1 Min Frog Stretch x 1 Min Thread the Needle x 12 (Each Side) Adductor Rock x 10 (Each Side) 90/90 Hip Rolls x 12 (Each Side) Banded Row x 12 Scap Wall Slide x 10 Yoga Press Up x 8 Reverse Lunges x 10 (Each Side) 1 Minute Cardio
B1
Glute Bridge W/ Med Ball Squeeze (ISC)
4 x 8
B2
Banded Hip Hinge (ISC)
4 x 12
B3
ISO Lunge (ISC)
4 x 1 @ 20
B4
Banded Row (ISC)
4 x 12
B5
Side Plank (ISC)
4 x 20
C1
3D Band Pull Apart (ISC)
3 x 15
C2
Horizontal Pull Up (Supinated Grip) (ISC)
3 x 8
C3
Wall Sit (ISC)
3 x 0:30
C4
Lying Shoulder Windmill (ISC)
3 x 12
C5
Tall Plank Knee Taps (ISC)
3 x 10
Prep
A
Physical Preparation 5
1- 1 min Rowing 2- SL KB Calf raises on 25kg Plate x10EL 3- Scorpion with arm raise x8ES 4- Hip Flexor KB Raises x10 ES 5 - Banded Frog Stretch x1min 6 - Side plank leg abductions x10ES 7- Isometric YWT's x20 secs each position 8- Reverse Lunge to knee drive x8ES 9- 1 min Rowing
B1
Fire Hydrants Kickbacks (ISC)
4 x 12
B2
Reverse Nordic Curl (ISC)
4 x 8
B3
Banded Single Leg Glute Bridge (ISC)
4 x 12
B4
Seated DB/KB Shoulder Press (ISC)
4 x 10
B5
Pallof Hold (ISC)
4 x 0:30
C1
Peterson Step Up (ISC)
4 x 8
C2
Glute Bridge Walkouts (ISC)
4 x 8
C3
Banded Reverse Fly (ISC)
4 x 10
C4
Shoulder Taps (ISC)
4 x 10
C5
45 Degree Leg Hold (ISC)
4 x 0:25
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