The Program Vault
4 sessions per week
Must use App app to view and log training
Team Training
A
Split Squat
2 x 20
B
DB Split Squat
5 x 6
C
DB Goblet Squat to Box
4 x 8
D
Leg Extension
15, 12, 10
E
Incline Bench Reverse Crunch
2 x 10
A1
SA Banded Hammer Curl
4 x 25
A2
SA Banded Tricep Press Down
4 x 25
B1
DB Incline Fly
4 x 8
B2
Chest-Supported DB Row
4 x 10
B3
Cable Facepull
4 x 12
B4
Band Pull-Apart
4 x 15
C
DB Floor Press
5 x 5
A
Romanian Deadlift with DB
5 x 8
B
Single Leg RDL
2 x 20
C
Barbell Hip Thrust
4 x 10
D
Single Leg Physioball Leg Curl
3 x 12
E
TRX Body Saw
2 x 10
A1
Spiderman Push-up
3 x 5
A2
Bent Over MB Chest Pass
3 x 10
A3
YTW
3 x 10
B
Incline Bench Press
4 x 8
C
Split Stance Overhead Tricep Extension
2 x 25
D1
Bent Over DB Row
5 x 10-12
D2
1/2 Kneeling SA Lat Pull Down
5 x 8-10
D3
Lateral Raise With External Rotation
5 x 12-15
E
EZ Bar Curl
3 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Washed Up Athlete Crew
Washed Up Athlete Crew
Washed Up Athlete Crew
