TH Performance
General Fitness, Strength & ConditioningWaynesburg University Former Athlete Training Team.
Just because you are done training for your sport doesn't mean you should be done training. Train alongside your former teammates and other athletes with training tailored to your new needs that continues to give you structure as you transition to everyday life without athletics.
Features5 sessions per week
Must use App app to view and log training
Team Training
A1
Foam Roll
1 x 0:30
A2
Cat Camel
1 x 8
A3
Calf Raise Choice
2 x 12
A4
Band Pull-Apart
2 x 15
A5
Split Squat Iso Hold
2 x 45
B1
Goblet Squat
7 x 3
B2
Incline DB Row
7 x 4
C1
(2) DB Incline Bench Press
5 x 6
C2
DB Lateral Lunge
5 x 3
C3
1/2 Kneeling Band or Cable Rotations
4 x 20
D1
Single Leg RDL
5 x 3
D2
(2) DB T, Y & I Raise
4 x 10
E1
DB Bicep Curls
4 x 30
E2
Band or Cable Crunch
4 x 25
A
Assault Bike
1 x 45:00
B
Rower Machine
1 x 45:00
C
Jog
1 x 45:00
D
Other Conditioning Choice
1 x 45:00
A1
Foam Roll
1 x 0:30
A2
1/2 Kneeling T-Spine Open on Wall
1 x 8
A3
Push Up Protractions
2 x 10
A4
Band or Cable Internal & External Rotations
2 x 10
A5
Wall Sit
2 x 0:45
B1
DB Bench Press
7 x 3
B2
1-Arm DB Row
7 x 4
C1
Split Squat
5 x 6
C2
Tall Kneeling (2) DB Overhead Press
5 x 5
C3
Side Bridge
3 x 45
D1
(2) DB RDL
5 x 4
D2
Physioball Upper Body Saw
3 x 12
E
Hammer Curl
4 x 30
A
Walk
1 x 60:00
A1
Spinal Flexion & Extension Choice
2 x 8
A2
1/2 Kneeling Hip Flexor to Hamstring Rock
2 x 8
A3
Single Leg Wall Sit
3 x 45
A4
Calf Raise Iso
2 x 45
B
Squat or Deadlift Choice
7 x 3
C1
Bench Choice
7 x 3
C2
Barbell Bent Over Row
7 x 4
D
(2) DB Forward to Reverse Lunge
4 x 10
E
Walk
1 x 30:00
When you join a team you’re getting more than programming, you’re joining an online community.
Waynesburg NARPs Training Team
Waynesburg NARPs Training Team
Waynesburg NARPs Training Team
