Paramount Fitness Training
Functional Fitness, General FitnessFeatures
5 sessions per week
Must use App app to view and log training
Team Training
A
Take A Multivitamin And Fish Oil Daily
For Completion
Warm Up
A
Warm Up Phase 1
1/2 Kneeling TFL X 5 Breaths Each Side Quadruped Neck Nods X 10 Spiderman X 5 Each Side Band Leg Lowering X 5 Each Side 2 Point Quadruped X 5 Each Side Prisoner Hip Hinge X 10 Bottom Up Split Squat X 5 Each Side Band W X 10
Movement
B
Movement Phase 1 Day 1
Heel Walk/Toe Walk X 10yds And Back A Skip X 10yds And Back Pogo Jump X 10
C1
Goblet Squat
3 x 12
C2
Knee Breaks
3 x 10
D1
DB 1 Arm ISO Row
3 x 30
D2
Band Standing Arm Pull
3 x 5
E1
DB Step Up
3 x 12
E2
DB 1 Arm Press
3 x 12
F1
Front Plank
3 x 60
F2
DB Tricep Extension
3 x 12
Foam Roll
G
Foam Roll Circuit
Foam Roll Series - 5-10 Reps Each Area Focusing On Sensitive Areas Glute Upper Back Lower Back Hamstring Calves Quadricep Adductor TFL Lat
Warm Up
A
Warm Up Phase 1
1/2 Kneeling TFL X 5 Breaths Each Side Quadruped Neck Nods X 10 Spiderman X 5 Each Side Band Leg Lowering X 5 Each Side 2 Point Quadruped X 5 Each Side Prisoner Hip Hinge X 10 Bottom Up Split Squat X 5 Each Side Band W X 10
B
Cardio Machine
10 x 30 @ 60
Foam Roll
C
Foam Roll Circuit
Foam Roll Series - 5-10 Reps Each Area Focusing On Sensitive Areas Glute Upper Back Lower Back Hamstring Calves Quadricep Adductor TFL Lat
Warm Up
A
Warm Up Phase 1
1/2 Kneeling TFL X 5 Breaths Each Side Quadruped Neck Nods X 10 Spiderman X 5 Each Side Band Leg Lowering X 5 Each Side 2 Point Quadruped X 5 Each Side Prisoner Hip Hinge X 10 Bottom Up Split Squat X 5 Each Side Band W X 10
Movement
B
Movement Phase 1 Day 2
Hurdle Walks X 10yds And Back Tall Shuffle X 10yds And Back Wideouts X 10
C1
DB RDL
3 x 12
C2
1/2 Kneeling Hip Flexor
3 x 5
D1
DB ISO Bench Press
3 x 60
D2
Quadruped IR
3 x 5
E1
Hands Free ISO Squat
3 x 60
E2
DB 1 Arm Row
3 x 12
F1
Side Plank
3 x 30
F2
DB Hammer Curl
3 x 12
Foam Roll
G
Foam Roll Circuit
Foam Roll Series - 5-10 Reps Each Area Focusing On Sensitive Areas Glute Upper Back Lower Back Hamstring Calves Quadricep Adductor TFL Lat
Warm Up
A
Warm Up Phase 1
1/2 Kneeling TFL X 5 Breaths Each Side Quadruped Neck Nods X 10 Spiderman X 5 Each Side Band Leg Lowering X 5 Each Side 2 Point Quadruped X 5 Each Side Prisoner Hip Hinge X 10 Bottom Up Split Squat X 5 Each Side Band W X 10
B
Lateral Shuffle
10 x 30 @ 60
Foam Roll
C
Foam Roll Circuit
Foam Roll Series - 5-10 Reps Each Area Focusing On Sensitive Areas Glute Upper Back Lower Back Hamstring Calves Quadricep Adductor TFL Lat
Warm Up
A
Warm Up Phase 1
1/2 Kneeling TFL X 5 Breaths Each Side Quadruped Neck Nods X 10 Spiderman X 5 Each Side Band Leg Lowering X 5 Each Side 2 Point Quadruped X 5 Each Side Prisoner Hip Hinge X 10 Bottom Up Split Squat X 5 Each Side Band W X 10
Movement
B
Movement Phase 1 Day 3
Walking Knee Hug X 10 yds And Back Kick Ups X 10yds And Back Butt Kicks X 10yds And Back
C1
Goblet Split Squat
3 x 12
C2
1/2 Kneeling Calf
3 x 5
D1
Cable Seated Row
3 x 12
D2
Rocking Adductor
3 x 5
E1
DB 1 Arm Incline Press
3 x 12
E2
Cable Standing Face Pull
3 x 12
F1
Band 1/2 Kneeling Rotary Hold
3 x 30
F2
45 Degree Back ISO
3 x 60
Foam Roll
G
Foam Roll Circuit
Foam Roll Series - 5-10 Reps Each Area Focusing On Sensitive Areas Glute Upper Back Lower Back Hamstring Calves Quadricep Adductor TFL Lat
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Athlete Fit
Athlete Fit
Athlete Fit
