Lean & Able
Power Athlete
Functional FitnessGET LEAN & ABLE
No barbell? No problem. Lean & Able is our bare essentials program for those lean on time and equipment, but hungry for results.
Skill Level: Beginner / Intermediate
Session Duration: 20–45mins
Training Per Week: 2 Mandatory, 3 Optional Days
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GRAB FITNESS FAST
Don’t let equipment and time restrictions hold you back – get abled bodied with our adaptive training to tackle the daily demands of life.
A
Pre Warm Up
1 x 5:00
B1
Plank Hold
3 x 30
B2
Rotational Wall Sit
3 x 30
B3
Side Pillar
3 x 15
C
Barbell Front Squat
4 x 7
D
Dumbbell Goblet Squat
4 x 7
E1
Weighted Static Lunge Hold
4 x 15
E2
Up Downs
4 x 10
E3
Alternating Toe Touches
4 x 20
F
Cool Down 5
1 x 5:00
A
Pre Warm Up
1 x 5:00
B1
Plank Hold
3 x 0:30
B2
Push-Up
12, 10, 8
B3
Spiderman Complex to Vertical Rotation
3 x 2
C1
Kneeling One Arm DB Press
10, 10, 8, 8, 5, 5
C2
Inchworm Walkouts - Hands
3, 2, 1, 1, 2, 3
D1
Bodyweight Reverse Lunge
5 x 10
D2
Weighted Wall Sit
5 x 15
E
Hammer Curls
4 x MAX
F
Cool Down 1
1 x 4:00
A
Pre Warm Up
1 x 5:00
B1
Dead Bug - Home Position
3 x 30
B2
Dead Bug - Opposite Arm & Leg
3 x 30
B3
Push Up
3 x 10
C1
Dumbbell RDL
4 x 8
C2
Supermans
20, 15, 10, 5
D1
Bodyweight Squat
20, 15, 10, 10
D2
Hollow Rocks
10, 10, 15, 20
E
Goblet Squat Static Hold
60, 60, 30
A
Pre Warm Up
1 x 4:00
B1
Dead Bug - Home Position
3 x 0:30
B2
Plank Hold
3 x 30
B3
Alternating Toe Touches
3 x 20
C1
Med Ball to Toes
10, 15, 20
C2
Push Up
20, 15, 1
C3
Get Up Sit Up
3 x 10
D1
Up Downs
10, 8, 6, 4
D2
Lateral Lunges
12, 10, 8, 6
E
Cool Down 3
1 x 5:00
A
Cardio
1 x 12:00
B1
Hollow Holds
3 x 30
B2
Plank Hold
3 x 30
B3
Leg Cradle Lateral Lunge Twist
3 x 2
C1
Pillar to Plank Press Up
15, 12, 9, 6
C2
Alternating Dumbbell Bicep Curls
4 x 10
D1
True Push Ups
15, 12, 9
D2
Dumbbell Bent Over Row
15, 12, 9
E
Cool Down 5
1 x 5:00
A
Pre Warm Up
1 x 3:00
B1
Up Downs
5 x 10
B2
Bodyweight Reverse Lunge
5 x 8
B3
Dead Bug Home Position
5 x 60
B4
Squat Jump
5 x 4
C
Cool Down 2
1 x 5:00
A
Rest Day
For Completion
Power Athlete
Our coaches - strength & conditioning blacksmiths – preach performance-based programming that transforms your athletic potential into real world results.
When you join a team you’re getting more than programming, you’re joining an online community.
Lean & Able
Lean & Able
Lean & Able
