A
Warm-Up
1 x 10:00
B1
Elbow to Instep Stretch
3 x 4
B2
Active Hamstring Stretch
3 x 12
B3
Ironman Holds
3 x 30
C
Heel Elevated Goblet Squat
4 x 15
D1
Bulgarian Split Squat
3 x 12
D2
Dumbbell RDL
3 x 15
D3
Single Leg Dumbbell Calf Raises
3 x 12
E1
Step Up to Knee Drive
1 x 10
E2
Med Ball Slam
1 x 12
A
Warm-Up
1 x 10:00
B1
Hand Walkouts
3 x 6
B2
Thread the Needle
3 x 10
B3
Dumbbell Pull Over
3 x 12
C
DB Bench Press
4 x 12
D1
Standing Arnold Press
3 x 10
D2
Incline Bench Dumbbell Row
3 x 12
D3
Seated Dumbbell Reverse Fly
3 x 15
E1
Dumbbell Lateral Raise
1 x 12
E2
Dumbbell Hammer Curls
1 x 12
E3
High Plank Reach
1 x 8
A
Aerobic Conditioning
1 x 30:00
B1
Bench Elevated Push Up
B2
Front Foot Elevated Dumbbell Reverse Lunge
B3
Med Ball to Toes
C1
Bench Dips
1 x 12
C2
Dumbbell Step Ups
1 x 8
C3
DB Bicep Curls
When you join a team you’re getting more than programming, you’re joining an online community.