GYM program

WORKOUT

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Squat - 3 x 5

6. Goblet/Front Squat - 3 x 8/10

7a. Lat. Pull Down - 3 x 8/10

7b. Band Face Pull - 3 x 10/15

8. Single Leg RDL - 3 x 5/8 (e/s)

9. Weighted Hip Thrust - 3 x 10

10. Cable Wood Chop - 3 x 5/10 (e/s)

Download Workout Log PDF

Download Month Plan PDF


Workout

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Lateral Walk (ankle height) - 3 x 20 (10 each way)

6. KB/Trap/BB Deadlift - 3 x 8/10

7. DB Bench Press - 3 x 8/10

8. Single Side Leg Press - 3 x 5/10 (e/s)

9. Prone Hamstring Curl - 3 x 8/10

10. Hanging Knee Raise - 3 x 10

11. Plank on Stability ball - 3 x 30 sec hold

Download Workout Log PDF

Download Month Plan PDF


HOME program 

session a

Watch the video tutorial to run through the program before getting started:

** CLICK HERE TO WATCH FULL VIDEO TUTORIAL & DOWNLOAD PROGRAM PDFs **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. DB Lunge Complex - 3 x 5/10 (e/s)

4a. Supported T-Rows - 3 x 10/15

4b. Band Front Raise - 3 x 10/15

5. Supported Hamstring Curl - 3 x 10/15

6a. Band Core Rotation - 3 x 5/10 (e/s)

6b. Supported Reverse Leg Lift - 3 x 10/15

 


session b

Watch the video tutorial to run through the program before getting started:

** CLICK HERE TO WATCH FULL VIDEO TUTORIAL & DOWNLOAD PROGRAM PDFs **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. Goblet Lateral Lunge - 3 x 5/10 (e/s)

4. Band Single Leg Deadlift with Row - 3 x 5/10 (e/s)

4. Handstand Push Up (Progression) - 3 x 5/10

5. Split Squat (ISOMETRIC) - 3 x 20/30s effort

6a. Russian Twist - 3 x 20/30

6b. Side Lying Plank Band Pulls - 3 x 10/15 (e/s)


Session A

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. DB Lunge Complex - 3 x 5/10 (e/s)

4a. Supported T-Rows - 3 x 10/15

4b. Band Front Raise - 3 x 10/15

5. Supported Hamstring Curl - 3 x 10/15

6a. Band Core Rotation - 3 x 5/10 (e/s)

6b. Supported Reverse Leg Lift - 3 x 10/15

 


Session B

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. DB Lunge Complex - 3 x 5/10 (e/s)

4a. Supported T-Rows - 3 x 10/15

4b. Band Front Raise - 3 x 10/15

5. Supported Hamstring Curl - 3 x 10/15

6a. Band Core Rotation - 3 x 5/10 (e/s)

6b. Supported Reverse Leg Lift - 3 x 10/15


24167346_10159710706090241_1750734387_o.png

GYM program

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. Barbell Back Squat - 4/5 x 5/8

4. Dumbbell Lunge Complex - 3 x 5/8 (e/s)

5. Barbell Bent Over Row - 3 x 8/10

6. Dumbbell Incline Bench Row - 3 x 8/10

7. Supported hamstring Curl - 3 x 10

8a. Barbell Landmine 180's - 3 x 10 (e/s)

8b. Seated Bench Tucks - 3 x 10 (e/s)


Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. DB Split Squat - 4/5 x 5/8 (e/s)

4. KB Single Leg Deadlift - 3 x 5/8 (e/s)

5. DB Single Arm OH Press - 3 x 5/10 (e/s)

6. Banded DB Push Up - 3 x 8/10

7. Barbell Hip Thrust - 3 x 8/10

8a. Russian Twist - 3 x 20/30

6b. Side Lying Band Pull - 3 x 10 (e/s)


Session A

WORKOUT

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

6. Band Foot Drive - 3 x 10 (e/s)

7. Barbell Back Squat - 3 x 10

8. Pull Up (Close/Wide Grip) - 3 x 5/8

8. Dumbbell Lunge Walk - 3 x 10 (e/s)

9. Ball Back Hypers- 3 x 10

10. Dumbbell Oblique Crunch - 3 x 10 (e/s)

11. Otis Sit-Up - 3 x 10

Download Workout Log PDF


Session B

WORKOUT

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

5. Band Monster Walk - 3 x 20 (10 fwd & back)

6. Dumbbell Split Squat - 3 x 8/10 (e/s)

7. Dumbbell Shoulder Press - 3 x 10

8. Leg Press - 3 x 10/15

9. Side Lying Hip Thrust - 3 x 10 (e/s)

10. Ab Roll Out - 3 x 5/10

Download Workout Log PDF


24139888_10159710702900241_1371139609_o.jpg

GYM program

WORKOUT

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

6. Band Foot Drive - 3 x 10 (e/s)

7. Barbell Back Squat - 3 x 10

8. Pull Up (Close/Wide Grip) - 3 x 5/8

8. Dumbbell Lunge Walk - 3 x 10 (e/s)

9. Ball Back Hypers- 3 x 10

10. Dumbbell Oblique Crunch - 3 x 10 (e/s)

11. Otis Sit-Up - 3 x 10

Download Workout Log PDF

Download Month Plan PDF


Workout

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

5. Band Monster Walk - 3 x 20 (10 fwd & back)

6. Dumbbell Split Squat - 3 x 8/10 (e/s)

7. Dumbbell Shoulder Press - 3 x 10

8. Leg Press - 3 x 10/15

9. Side Lying Hip Thrust - 3 x 10 (e/s)

10. Ab Roll Out - 3 x 5/10

Download Workout Log PDF

Download Month Plan PDF


Session A

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. Barbell Back Squat - 4/5 x 5/8

4. Dumbbell Lunge Complex - 3 x 5/8 (e/s)

5. Barbell Bent Over Row - 3 x 8/10

6. Dumbbell Incline Bench Row - 3 x 8/10

7. Supported hamstring Curl - 3 x 10

8a. Barbell Landmine 180's - 3 x 10 (e/s)

8b. Seated Bench Tucks - 3 x 10 (e/s)



Session B

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Push Up - 1 x 5/10

W.Up - Passover - 1 x 10

W.Up - Good Morning - 1 x 10

W.Up - Tripod Reach - 1 x 5 (e/s)


1. Band Step Outs - 3 x 20 (10 e/s)

2. Band Face Pulls - 3 x 10/15

3. DB Split Squat - 4/5 x 5/8 (e/s)

4. KB Single Leg Deadlift - 3 x 5/8 (e/s)

5. DB Single Arm OH Press - 3 x 5/10 (e/s)

6. Banded DB Push Up - 3 x 8/10

7. Barbell Hip Thrust - 3 x 8/10

8a. Russian Twist - 3 x 20/30

6b. Side Lying Band Pull - 3 x 10 (e/s)


24139888_10159710702900241_1371139609_o.jpg

GYM program

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Stand - 1 x 10

W.Up - Squat & Reach - 1 x 2 (e/s)

W.Up - Hip Flexor Stretch - 1 x 20/30s Hold (e/s)

W.Up - Band Pull Apart - 3 x 10/15


1. Band Lateral Leg Lifts - 3 x 10 (e/s)

2. Barbell Front Squat - 4/5 x 5/8 (60-90s rest)

3. Barbell RDL - 4 x 5/8

4a. Dumbbell Single Arm Row - 3 x 5/8 (e/s)

4b. Dumbbell Rear Flyes - 3 x 10 (Single Arm optional)


3 - 4 Rounds For Time

A. Kettle Bell Swing x 10

B. Bar/Bench Dip x 10

C. Knee Throughs x 5/10 (each side)


Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Stand - 1 x 10

W.Up - Squat & Reach - 1 x 2 (e/s)

W.Up - Hip Flexor Stretch - 1 x 20/30s Hold (e/s)

W.Up - Band Pull Apart - 3 x 10/15


1. Band Fire Hydrants - 3 x 10 (e/s)

2. Trapbar/Elevated KB Deadlift - 4/5 x 5/8

3. OH Plate Lunge Walk - 4 x 10/16

4. Barbell/DB Bench Press - 3 x 8/10

5. Dumbbell Renegade Row - 3 x 5/8 (e/s)

6a. Hanging Knee Raise - 3 x 5/10

6b. Thread the Needle - 3 x 5/10 (e/s)


Session A

Workout

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

6. Band Foot Drive - 3 x 10 (e/s)

7. Supported Overhead Squat - 3 x 10

8. Supported Single Arm Row - 3 x 5/10 (e/s)

9. Lunge Walk (Weight Opt.) - 3 x 20 (10 e/s)

10. Band Kickback - 3 x 10 (e/s)

11. Supported Knee Tuck - 3 x 10

Download Workout Log PDF


Session B

Workout

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

6. Band Lateral Walk (ankle or knee height) - 3 x 20 (10 e/s)

7. Split Squat - 3 x 10 (e/s)

8. Band Overhead Press - 3 x 10

9. Supported Plyo Squat - 3 x 10

10. Side Lying Hip Thrust - 3 x 10 (e/s)

11. Supported Lean Out - 3 x 10

Download Workout Log PDF


24167346_10159710706090241_1750734387_o.png

HOME program 

session a

Watch the video tutorial to run through the program before getting started:

** WATCH FULL SESSION & TUTORIAL HERE **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Squat - 3 x 5

6. Bodyweight/Weighted Squat - 2 x Max Reps (1 min)

7. Supported Row - 3 x 10

8. Single Leg Squat - 3 x 5/10 (e/s)

9. Band Face Pull - 3 x 10/15

10. Hip Thrust (S.Leg option) - 3 x 10 (e/s)

11. Band Core Rotation (kneeling) - 3 x 5/10 (e/s)

Download Workout Log PDF

Download Month Plan PDF


session b

Watch the video tutorial to run through the program before getting started:

** WATCH FULL SESSION & TUTORIAL HERE **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Lateral Walk (knee height) - 3 x 5

6. Band Deadlift - 3 x 10/15

7. Single Leg Runner - 3 x 5/10 (e/s)

8. Push Up (Band option) - 3 x 5/10 (e/s)

9. Glute Bridge - 3 x 10/15

10. Pallof Press - 3 x 10 (e/s)

11. Plank - 3 x 30 sec hold

Download Workout Log PDF

Download Month Plan PDF


HOME program 

session a

Watch the video tutorial to run through the program before getting started:

** WATCH FULL SESSION & TUTORIAL HERE **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

6. Band Foot Drive - 3 x 10 (e/s)

7. Supported Overhead Squat - 3 x 10

8. Supported Single Arm Row - 3 x 5/10 (e/s)

9. Lunge Walk (Weight Opt.) - 3 x 20 (10 e/s)

10. Band Kickback - 3 x 10 (e/s)

11. Supported Knee Tuck - 3 x 10

Download Workout Log PDF

Download Month Plan PDF


session b

Watch the video tutorial to run through the program before getting started:

** WATCH FULL SESSION & TUTORIAL HERE **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

1. Toe Touch - 1 x 10 (5 e/s)

2. Bodyweight Squat - 1 x 10

3. T - Spine Lunge - 1 x 2 (e/s)

4. Banded Shoulder Stretch - 1 x 20/30s Hold (e/s)

5. Squat Mobility - 3 x 20/30s Hold

6. Band Lateral Walk (ankle or knee height) - 3 x 20 (10 e/s)

7. Split Squat - 3 x 10 (e/s)

8. Band Overhead Press - 3 x 10

9. Supported Plyo Squat - 3 x 10

10. Side Lying Hip Thrust - 3 x 10 (e/s)

11. Supported Lean Out - 3 x 10

Download Workout Log PDF

Download Month Plan PDF


Session A

WORKOUT

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Squat - 3 x 5

6. Goblet/Front Squat - 3 x 5/10

7a. Lat. Pull Down - 3 x 5/10

7b. Band Face Pull - 3 x 10/15

8. Single Leg RDL - 3 x 5/8 (e/s)

9. Weighted Hip Thrust - 3 x 10

10. Cable Wood Chop - 3 x 5/10 (e/s)

Download Workout Log PDF


Session B

WORKOUT

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Lateral Walk (ankle height) - 3 x 20 (10 each way)

6. KB/Trap/BB Deadlift - 3 x 5/10

7. DB Bench Press - 3 x 5/10

8. Single Side Leg Press - 3 x 5/10 (e/s)

9. Prone Hamstring Curl - 3 x 5/10

10. Hanging Knee Raise - 3 x 10

11. Plank on Stability ball - 3 x 30 sec hold

Download Workout Log PDF


24139888_10159710702900241_1371139609_o.jpg

Session A

Workout

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Squat - 3 x 5

6. Bodyweight/Weighted Squat - 2 x Max Reps (1 min)

7. Supported Row - 3 x 10

8. Single Leg Squat - 3 x 5/10 (e/s)

9. Band Face Pull - 3 x 10/15

10. Hip Thrust (S.Leg option) - 3 x 10 (e/s)

11. Band Core Rotation (kneeling) - 3 x 5/10 (e/s)

Download Workout Log PDF


Session B

Workout

1. Inch Worm - 1 x 5

2. Spider Lunge - 1 x 6 (3 e/s)

3. Band Pass Over - 1 x 10

4. Crucifix Stretch - 1 x 4 (twice e/s)

5. Band Lateral Walk (knee height) - 3 x 5

6. Band Deadlift - 3 x 10/15

7. Single Leg Runner - 3 x 5/10 (e/s)

8. Push Up (Band option) - 3 x 5/10 (e/s)

9. Glute Bridge - 3 x 10/15

10. Pallof Press - 3 x 10 (e/s)

11. Plank - 3 x 30 sec hold

Download Workout Log PDF


24167346_10159710706090241_1750734387_o.png

Session A

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Trapbar Deadlift - 4/5 x 5/8

4. Barbell/DB Reverse Lunge to Foot Drive - 4 x 5/8 (e/s)

5. Kneeling Landmine Single Side Press - 3 x 8/10 (e/s)

6. Inverted Bar Row - 3 x 10/15

7. Heavy Kettlebell Swing- 3 x 10/15

8. Otis Sit up- 3 x 10/15

9. Side Plank & Band Foot Drive - 3 x 10/15 (e/s)



Session B

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Barbell Front Squat - 4/5 x 5/8 (e/s)

4. DB Single Side Step Up - 3 x 5/8 (e/s) - (Use Heavy Weight)

5. DB Thruster - 3 x 5/10 (e/s)

6. Bar Dip - 3 x 5/10 - (Band Assisted)

7. Pistol - 3 x 5/10 (e/s) - (Band Assisted)

8a. Med ball Throw - 3 x 5/10

6b. Ball Knee Tucks - 3 x 10/15


24139888_10159710702900241_1371139609_o.jpg

HOME program 

session a

Watch the video tutorial to run through the program before getting started:

** CLICK HERE TO ACCESS FULL TUTORIAL VIDEO & DOWNLOAD FULL PROGRAM PDFs **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

W.Up - Hip Opener - 1 x 10 (5 e/s)

W.Up - Leg Swing - 1 x 10 (e/s)

W.Up - Samson Stretch - 1 x 10 (5 e/s)

W.Up - Windmill - 1 x 10 (5 e/s)


1. Band Pull Aparts - 3 x 10/15

2. Supported Row - 3 x 10 (Get Horizontal!)

3. Deficit Single Leg Squat - 3 x 5/10 (e/s)

4. Push Up - 3 x 30 sec - Max Reps (30s rest)

5a. Band Fire Hydrants - 3 x 10 (e/s)

5b. Kneeling Band Rows - 3 x 10/15

6a. V-Ups - 3 x 5/10

6b. Plank Up/Downs - 3 x 10/20

 


session b

Watch the video tutorial to run through the program before getting started:

** CLICK HERE TO ACCESS FULL TUTORIAL VIDEO & DOWNLOAD FULL PROGRAM PDFs **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Dumbbell or Weight (10-15kg)

Workout

W.Up -Hip Opener - 1 x 10 (5 e/s)

W.Up - Leg Swing - 1 x 10 (e/s)

W.Up - Samson Stretch - 1 x 10 (5 e/s)

W.Up - Windmill - 1 x 10 (5 e/s)


1. Band Pull Aparts - 3 x 10/15

2. Weighted Front Squat - 3 x 10 (Add pause per rep)

3. Supported Core Reach Back - 3 x 5/10 (e/s)

4. Lateral Step Ups - 3 x 10 (e/s)

5a. Dips - 3 x 10/15 (Chair/Table)

5b. Band Tricep Extensions - 3 x 10/15

6. Supported Pike - 3 x 5/10


Session A

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Split Squat (Hypoxic) - 4 x 30 sec efforts (e/s)

4. Supported Push Up - 4 x 10/15

5. Banded Deltoid Raise - 3 x 10/15 (e/s)

6. Supported Single Leg Hop - 3 x 10/15 (e/s)

7. Ball Back Hyper - 3 x 10/15

8. Otis Sit up - 3 x 10/15

9. Side Plank & Band Foot Drive - 3 x 10 (e/s)

 


Session B

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Reverse Lunge to Knee Drive - 4 x 5/10 (e/s)

4. Banded Thruster - 4 x 10/15

5. Overhead Band Tricep Extension - 3 x 10/15

6. Supported Single Leg Squat - 3 x 5/10 (e/s)

7. Hamstring Sliders - 3 x 5/10

8. Ball Knee Tuck - 3 x 10/15

9. Supported Lean Out - 3 x 5/10


24167346_10159710706090241_1750734387_o.png

HOME program 

session a

Watch the video tutorial to run through the program before getting started:

** CLICK HERE TO WATCH FULL VIDEO TUTORIAL & DOWNLOAD PROGRAM PDFs **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Large Stability Ball & Dumbbell or Weight (10-15kg)

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Split Squat (Hypoxic) - 4 x 30 sec efforts (e/s)

4. Supported Push Up - 4 x 10/15

5. Banded Deltoid Raise - 3 x 10/15 (e/s)

6. Supported Single Leg Hop - 3 x 10/15 (e/s)

7. Ball Back Hyper - 3 x 10/15

8. Otis Sit up - 3 x 10/15

9. Side Plank & Band Foot Drive - 3 x 10 (e/s)

 


session b

Watch the video tutorial to run through the program before getting started:

** CLICK HERE TO WATCH FULL VIDEO TUTORIAL & DOWNLOAD PROGRAM PDFs **

Equipment Needed: Large Resistance band, Small Loop Band, Suspension Trainer, Large Stability Ball & Dumbbell or Weight (10-15kg)

Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Reverse Lunge to Knee Drive - 4 x 5/10 (e/s)

4. Banded Thruster - 4 x 10/15

5. Overhead Band Tricep Extension - 3 x 10/15

6. Supported Single Leg Squat - 3 x 5/10 (e/s)

7. Hamstring Sliders - 3 x 5/10

8. Ball Knee Tuck - 3 x 10/15

9. Supported Lean Out - 3 x 5/10


GYM program

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Trapbar Deadlift - 4/5 x 5/8

4. Barbell/DB Reverse Lunge to Foot Drive - 4 x 5/8 (e/s)

5. Kneeling Landmine Single Side Press - 3 x 8/10 (e/s)

6. Inverted Bar Row - 3 x 10/15

7. Heavy Kettlebell Swing- 3 x 10/15

8. Otis Sit up- 3 x 10/15

9. Side Plank & Band Foot Drive - 3 x 10/15 (e/s)


Workout

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Hip Openers - 1 x 10 (e/s)

W.Up - Bodyweight Squat - 1 x 10

W.Up - Toe Touches - 1 x 10 (alternate sides)


1. Band Lat. Pull Downs - 3 x 10/15

2. Goblet Lateral Band Walks - 3 x 20 (10 e/s)

3. Barbell Front Squat - 4/5 x 5/8 (e/s)

4. DB Single Side Step Up - 3 x 5/8 (e/s) - (Use Heavy Weight)

5. DB Thruster - 3 x 5/10 (e/s)

6. Bar Dip - 3 x 5/10 - (Band Assisted)

7. Pistol - 3 x 5/10 (e/s) - (Band Assisted)

8a. Med ball Throw - 3 x 5/10

6b. Ball Knee Tucks - 3 x 10/15


Session A

Workout

W.Up - Hip Opener - 1 x 10 (5 e/s)

W.Up - Leg Swing - 1 x 10 (e/s)

W.Up - Samson Stretch - 1 x 10 (5 e/s)

W.Up - Windmill - 1 x 10 (5 e/s)


1. Band Pull Aparts - 3 x 10/15

2. Supported Row - 3 x 10 (Get Horizontal!)

3. Deficit Single Leg Squat - 3 x 5/10 (e/s)

4. Push Up - 3 x 30 sec - Max Reps (30s rest)

5a. Band Fire Hydrants - 3 x 10 (e/s)

5b. Kneeling Band Rows - 3 x 10/15

6a. V-Ups - 3 x 5/10

6b. Plank Up/Downs - 3 x 10/20

 


Session B

Workout

W.Up - Hip Opener - 1 x 10 (5 e/s)

W.Up - Leg Swing - 1 x 10 (e/s)

W.Up - Samson Stretch - 1 x 10 (5 e/s)

W.Up - Windmill - 1 x 10 (5 e/s)

W.Up - Band Pull Aparts - 3 x 10/15


1. Weighted Front Squat - 3 x 10 (Add pause per rep)

2. Supported Core Reach Back - 3 x 5/10 (e/s)

3. Lateral Step Ups - 3 x 10 (e/s)

4a. Dips - 3 x 10/15 (Chair/Table)

4b. Band Tricep Extensions - 3 x 10/15

5. Supported Pike - 3 x 5/10


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Session A

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Stand - 1 x 10

W.Up - Squat & Reach - 1 x 2 (e/s)

W.Up - Hip Flexor Stretch - 1 x 20/30s Hold (e/s)

W.Up -Band Pull Apart - 3 x 10/15


1. Band Lateral Leg Lifts - 3 x 10 (e/s)

2. Barbell Front Squat - 4/5 x 5/8 (60-90s rest)

3. Barbell RDL - 4 x 5/8

4a. Dumbbell Single Arm Row - 3 x 5/8 (e/s)

4b. Dumbbell Rear Flyes - 3 x 10 (Single Arm optional)


3 - 4 Rounds For Time

A. Kettle Bell Swing x 10

B. Bar/Bench Dip x 10

C. Knee Throughs x 5/10 (each side)


Session B

WORKOUT

W.Up - Skipping - 60-90 sec effort (Add single leg hops)

W.Up - Squat to Stand - 1 x 10

W.Up - Squat & Reach - 1 x 2 (e/s)

W.Up - Hip Flexor Stretch - 1 x 20/30s Hold (e/s)

W.Up - Band Pull Apart - 3 x 10/15


1. Band Fire Hydrants - 3 x 10 (e/s)

2. Trapbar/Elevated KB Deadlift - 4/5 x 5/8

3. OH Plate Lunge Walk - 4 x 10/16

4. Barbell/DB Bench Press - 3 x 8/10

5. Dumbbell Renegade Row - 3 x 5/8 (e/s)

6a. Hanging Knee Raise - 3 x 5/10

6b. Thread the Needle - 3 x 5/10 (e/s)


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