Performance Training, Inc.
3 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Upper Push/Pull Warm-Up 1.0
Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)
B1
Incline DB Bench Press
4 x 10
B2
Chest-Supported DB Row
4 x 10
B3
Plank Shoulder Tap
3 x 0:25
C1
Cable Chest Fly
3 x 12
C2
Inverted Row
3 x 10
C3
Hollow Hold
3 x 0:20
Circuit
D
Empty 25lb or 35lb Barbell 50reps of each in as few sets as possible You must finish the Overhead Press before going on to the Barbell Row Barbell Overhead Press Barbell Row
Prep
A
Glute Warm-Up 1.0
Perform the following warm-up with a mini band or glute band Side Shuffle 10m ea Monster Walk 10m ea Glute Bridge 15 Single Leg Glute Bridge 15ea Fire Hydrants 15ea
B
Goblet Squat
4 x 12
C
Leg Press
4 x 10
D
Forward Walking Lunges
4 x 20
E
Bulgarian Split Squat Hold
3 x 0:30
F1
Leg Extension
2 x MAX
F2
Seated Leg Curl
3 x MAX
Prep
A
Basic Hinge Warm-Up 1.0
Perform 10reps of each Knuckle Drag Good Morning (BW) Cat-Cow Fire Hydrants Glute Bridge Superman
B1
RDL
3 x 10
B2
Seated Arnold DB Press
3 x 10
B3
Assault Bike
3 x 12
C1
Pull-Up
3 x 10
C2
Machine Hip Thrust
3 x 12
D1
Russian KB Swing
3 x 15
D2
Gorilla Row
3 x 20
D3
KB Farmer's Walk
3 x 100
E1
Cable Bicep Curl
2 x MAX
E2
Tricep Pushdown
2 x MAX
When you join a team you’re getting more than programming, you’re joining an online community.
Threads Ladies
Threads Ladies
Threads Ladies
