Vigor Training Club (VTC)
General Fitness3 sessions per week
Must use App app to view and log training
Team Training
A1
Kneeling Ankle Stretch
1 x 30
A2
Squat Hold with Plate
1 x 15
A3
Incline bench hip internal rotation
1 x 12
A4
Side lying thoracic extension
1 x 12
A5
incline Y raise
1 x 15
B
Zercher Squat
3 x 10
C
Overhead Press
3 x 8
D
Weighted Chin Ups
3 x 8
E1
Incline DB Bench Press
12, 12, _
E2
Dumbbell Romanian Deadlift
3 x 12
F
Leg Raise
A1
incline Y raise
1 x 15
A2
Foam Roller Prayer Stretch
1 x 12
A3
Adductor Rockers
1 x 12
A4
Kneeling Ankle Stretch
1 x 30
A5
Squat to hamstring stretch
1 x 15
B
Sprint
5 x 30
C
Trap Bar Deadlifts
3 x 5
D
Walking Lunges
3 x 16
E
Ring Rows
12, _
F1
Deep Push up
15, 15, _
F2
Two Arm DB Preacher Curl
3 x 10
A1
Calf Raise
1 x 20
A2
Squat to hamstring stretch
1 x 15
A3
Incline bench hip internal rotation
1 x 12
A4
Foam Roller Prayer Stretch
1 x 12
A5
incline Y raise
1 x 15
B
Bench Press
10, 6, 6, 6 @ 70, 85, 85, 85 %
C
Bulgarian Split Squat
3 x 10
D
Weighted Strict Pullup
3 x 8
E
Better Skull Crushers
3 x 10
F1
Hamstring Slider
2 x 10
F2
Single leg back extension
2 x 10
F3
Ab Wheel
2 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Vigor 3-day Split
Vigor 3-day Split
Vigor 3-day Split
