STRENGTH LAB
Fort Knox Coaching
Functional TrainingWe all want to LOOK GOOD and FEEL GOOD… and YOU can have that. Without spending hours in the gym or restricting your diet; Training is a part of your life forever, that way we can have STRONG and HEALTHY bodies to carry us through anything life throws at us.
Training is just as important as sleeping and eating; its an integral part of health.
It shouldn’t take away from other areas of your life but SUPPORT them by increasing strength, movement, power and developing a STRONG mindset.
Strength training consistently is what gives you progress, similar movement patterns each week, built over time with intention - sounds boring? Not when you see results in the way of zero/less injuries and building lean muscle mass in all the right places.
A1
Reverse Lunges
1 x 20
A2
Cossack Squat
1 x 16
A3
Air Squat
1 x 12
B1
Snow Angels
2 x 8
B2
Single Leg Balance & Reach
2 x 8
B3
Kneeling Hip Flexor Stretch
2 x 0:30
C1
Back Squat
4 x 8 @ 7, 7, 8, 8
C2
Pull-Up
4 x 4
D1
Hip Thrust
4 x 15
D2
Hip Thrust ISO hold
4 x 0:15
E1
KB Curtsy Lunge
3 x 10 @ 8
E2
Back Extension
3 x 20 @ 9
Circuit
F
In 1:30 x 6 rounds 15 American KB Swings @ 12-16kg Max cal assault bike - Rest 1:30-
A1
Plank Wall Taps
A2
Cuban Press
A3
Band Pass Through
B1
Wall Facing Handstand Hold
4 x 0:40
B2
Incline Bench Press
15, 15, 10, 10 @ 7, 7, 8, 8
B3
DB Renegade Row
4 x 12
C1
Kneeling Landmine Press
3 x 10
C2
landmine row
3 x 15
C3
Landmine Bar Twist
3 x 20
D
Rowing
4 x 500
E
DB Deadlift
4 x 20
F
V-Ups
4 x 15
A1
Jog
3 x 1:00
A2
Walking Lunges
3 x 0:01
B1
Patrick Step
1 x 10
B2
Hip circles
1 x 15
B3
Calf Raise
1 x 20
C1
Accelerating High Knees
2 x 50
C2
Lateral Bound
2 x 20
D
Run
10 x 400 @ 7, 7, 7, 7, 7, 8, 8, 8, 8, 8
E
C2 bike
1 x 15:00
A1
Staggered Stance RDL with Foam Roller
2 x 10
A2
Half Kneeling Hip Flexor Lift Off
2 x 10
A3
KB Windmill
2 x 10
B1
Banded Deadlift
4 x 8 @ 8
B2
Med Ball Slam
4 x 8
C1
Reverse Lunger + box Step up
3 x 8
C2
Side Plank with Banded Clamshell (Dynamic)
3 x 16
D1
Seated Good Morning
3 x 12
D2
Banded Bird Dog
3 x 12
E
Stair Master
1 x 15:00
A1
Dead Hang
@ 0:30
A2
single leg v up
2 x 20
A3
Glute Bridge March
2 x 20
B1
Backward Sled Drag
4 x 30
B2
Supinated Grip Barbell Row
4 x 15
B3
Strict Toes To Bar
4 x 10
C1
Seated Arnold DB Press
3 x 15
C2
Front Rack Carry
3 x 30
D1
Lat Pulldown
3 x 15
D2
Farmers carry
3 x 30
Circuit
E
EMOM 6 5 cal bike + 10 Dual DB Deadlifts Rest 1:00 EMOM 6 5-7 Cal row + 10 Dual DB squats Rest 1:00 EMOM 6 5-7 Cal ski + 5-7 Burpee over DB
A1
Alternating Leg Swing
2 x 10
A2
Staggered Stance RDL
2 x 10
A3
Calf Pumps
2 x 20
B
Run
@ 45:00
COACH RACHEL
TRAINING AND COACHING FOR OVER 10 YEARS, IN STRENGTH, SKILLS, REHAB ACROSS THE GLOBE. HERE TO SHARE EVERYTHING LEARNED SO YOU GAIN.
When you join a team you’re getting more than programming, you’re joining an online community.
STRENGTH LAB
STRENGTH LAB
STRENGTH LAB
