K+K Training

Coach
Kelsey Abraham

Features
3 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
Monday
2023-01-02

Warm-Up

A

Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: lateral hip ~1 min per side 2. adductor rock back stretch ~30-45 seconds per side (focus on inner thigh stretch + neutral spine) Then, complete 3 rounds of these activations: 3. deadbug isometric x 30 seconds 4. reciprocal inhibition hamstring stretch x 30 seconds per side Finally, complete 3 rounds of these dynamic movements: 4. glute bridges - 12 total, explode through the hips, squeeze glutes at top and maintain the same tension on the way down 5. row erg - 30 seconds sprint

B1

Barbell Hip Thruster

4 x 8

B2

Ipsilateral Single Arm Deadbug Press

4 x 8

C1

Ring Rows

2 x 15

C2

Kettlebell Goblet Squat

2 x 15

D1

Split Squat Pulse with 5 sec Hold

3 x 3

D2

Side Plank with Banded Adduction

EMOM

E

for this EMOM - or "Every Minute on the Minute" you will set your timer for 12 minutes at the top of each minute, you will perform both of these exercises 8-12 KB High Pulls immediately followed by 4-10 push-ups (watch video for different variations) the remainder of your minute is rest choose a rep range that allows you to complete all of your reps unbroken, with 20-30 seconds rest remaining quality reps are the priority - your overall RPE for the entire EMOM should be 8 - 9

Cool Down

F

complete this mobility flow as your heart rate comes down, spending time taking deep breaths in each position, moving slow and controlled (about 6 mins) - cat-cow for 6 deep breaths (move on exhale) - half kneeling twist for 4 rotations per side - downward facing dog march 30 seconds - child's pose with side body stretch 5 deep breaths - baby cobra 3 deep breaths - downward dog to forward fold 6 deep breaths - head to knee stretch 5 deep breaths - figure four 5 breaths - savasana (dead body pose) 5 breaths follow along with video if you'd like to! great job with your workout, have a great day :)

Wednesday
2023-01-04

Circuit

A

Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: hip flexors ~1 min per side (top half of thigh, on each leg) 2. biphasic hip flexor stretch ~30 seconds rock into leg, +10 seconds hold end range Then, complete 3 rounds of these activations: 3. deadbug isometric x 30 seconds build tension in core 4. wall sit with wall angels - x30 seconds, elbows and hands stay on wall, along with spine from neck to tailbone Finally, complete 3 rounds of these dynamic movements: 5. glute bridges - 12 total, explode through the hips, squeeze glutes at top and maintain the same tension on the way down 6. slow eccentric hip hinge practice with dowel and bench - x6 reps slow hinge - 5 seconds + explode back to standing 7. row erg - 30 seconds sprint

B1

Single KB Romanian Deadlift

3 x 12

B2

Dual DB Z Press

3 x 8

C1

Barbell Front Squat

3 x 8

C2

Hollow Body Hold

3 x 0:25

C3

Wide Grip Pull-Up

3 x 8

D1

Cross-Body Split Squat

3 x 6

D2

Straight Arm Pull Down with band

3 x 12

Circuit

E

complete 3-4 rounds at a sustainable pace - rest as needed, keep intensity high 1. Half Rack Squat with Rotational Press x 8 - 10 reps per side 2. Renegade Row x 8 - 10 reps per side 3. Assault Bike x 20 seconds quality reps are the priority remember to breathe while you move

F

Mobility Flow

Friday
2023-01-06

Warm-Up

A

Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: lateral hip ~1 min per side , thoracic spine ~ 1 min 2. adductor rock back ~30 seconds rock back into each leg, +10 seconds hold end range Then, complete 3 rounds of these activations: 3. banded straight arm pull down, light resistance x10 4. wall sit with wall angels - x30 seconds, elbows and hands stay on wall, along with spine from neck to tailbone Finally, complete 3 rounds of these dynamic movements: 5. split squat pulse x5 + 5 second hold on each leg (body weight or light DB loaded) 6. assault bike x 30 seconds

B1

1.5 Stance Single Arm RDL

3 x 10

B2

Chaos Push-Up

3 x 12

C1

Wall-Balls

3 x 12

C2

Gorilla Rows

3 x 5

D1

Dual DB Suitcase Reverse Lunge

4 x 6

D2

Tripod Row

4 x 8

Circuit

E

at a sustainable pace, complete the following (descending reps per each round) x 12 - 10 - 8 - 6 - 4 reps rear delt fly to eccentric lateral raise half kneeling overhead press (reps per side) band face pulls rest as needed before you begin your next round remember to breathe - quality reps are the priority, adjust weights as needed

Mobility Flow Cool Down

F

complete this mobility flow as your heart rate comes down, spending time taking deep breaths in each position, moving slow and controlled (about 6 mins) - cat-cow for 6 deep breaths (move on exhale) - half kneeling twist for 4 rotations per side - downward facing dog march 30 seconds - child's pose with side body stretch 5 deep breaths - baby cobra 3 deep breaths - downward dog to forward fold 6 deep breaths - head to knee stretch 5 deep breaths - figure four 5 breaths - savasana (dead body pose) 5 breaths follow along with video if you'd like to! great job with your workout, have a great day :)

Coach
coach-avatar Kelsey Abraham

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Personal Training at The Yard
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Personal Training at The Yard
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Personal Training at The Yard