Castillo Athletic LLC
Strength & Conditioning5 sessions per week
Must use App app to view and log training
Team Training
A1
Lying Leg Curl
2 x 8
A2
Russian Baby Makers
2 x 8
A3
Goblet Squat
2 x 8
B1
Back Squat
4 x 10
B2
DB Rocker Jumps
4 x 2
C
RDL
4 x 8
D
Goblet Squat
3 x 12
E
Lateral Lunge
3 x 8
Circuit
A
2-3 rounds for a warmup. take your time with this. 10 reps each -banded face pull -banded row -banded lat pull
B1
Bench Press
6 x 4
B2
Push-Up
6 x 3
C
1-Arm DB Row
5 x 6
D
Incline DB Bench Press
3 x 6
E
Lat Pulldown
3 x 6
F
Standing Curl + Press
2 x MAX
G
Banded Row
3 x 20
A
Walk
1 x 25:00
A1
DB B-Stance RDL
2 x 10
A2
Glute Bridge March
2 x 10
A3
DB Farmer's Carry
2 x 40
B
Hip Thrust
6 x 3
C
Seated Single Leg Press
4 x 5
D
Single Leg RDL
3 x 6
E
Leg Extension
3 x 8
F
DB Calf Raises
3 x 15
A1
Barbell Row
2 x 20
A2
DB Shoulder Press
2 x 20
B
Barbell Incline Bench Press
5 x 5
C
Seated Row
6 x 3
D
Standing Curl + Press
2 x MAX
E1
Tricep Pushdown
3 x 0:25
E2
DB Bicep Curls
3 x 0:25
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Strength Mania
Strength Mania
Strength Mania
