F1
HINGING AND PRESSING
(Week 1+3)
Cobra Stetch - Childs pose 5X
Groin Rockers + T - Rotations 5/5/5/5
1 Set
Deadbug Core press 15s/15s
Banded Glute Bridge + clamshells 10/10/10
RDL Warm up 10
1 Set
DB/BB RDL 10
DB Incline Chest Press 10
1:00m rest - 3 sets
DB/KB Deadlift ( light - moderate weight) 10
SA Band Press ( Sup - Pro ) 10/10
1:00m rest - 3 sets
DB Glute Bridge 20X
Low plank - max hold
1:00 rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
( Week 1+3)
Rack Scarcrows - Angels 10/10
Standing Hip CARS + Swings 10/10
Rack Supported Deep Squat 30s
1 Set
Goblet / Back Squat 10
SA Band Row from split stance 10/10
1:00m rest - 3 sets
DB Chest supported Row 10
BW Speed Squat - Calf raise 30s
1:00m rest - 3 sets
Split Squat ISO 15s/15s
Band Pull Aparts ( pro + sup ) 8/8
Tib raises 20
30s rest - 3 sets
Downwards band chops 10/10
Side planks 20s/20s
2-3 sets
Gunshow
THRUSTING AND PRESSING
( Week 1+3)
Tall Kneeling Shoulder CARS 5/5
Tall kneeling OH reach - Side bend 5/5
Hip 90/90s w/ Glute thrust 5/5
Hip Thrust Warm up 10
1 Set
DB/ BB Hip Thrust 10
DB Push Press/ DB Thruster 10
1:00m rest - 3 sets
Lateral Lunge w/ plate press ( counter balance) 8/8
Band Adduction ( red band on racl) 10/10
1:00m rest - 3 sets
DB Glute Bridge 10 - 20s ISO last rep
Plank Shoulder taps 10/10
1:00m rest - 3 sets
Banded Donkeys + Fire hydrants 10/10
Banded shoulder Drivers 20-30s
2-3 Sets
HINGING AND PRESSING
( Week 2+4)
Cat and Cow 10
Quadruped Shoulder CARS 5/5
HK T - Rotations 5/5
1 Set
Bridgos w/ 3s ISO 5/5
Banded Bridge w/ 5s ISO 10X
RDL warm up 10
1 Set
Staggered SL RDL 10/10
Banded Glute Bridge ISO w/ abdcution 20
1:00m rest - 3 sets
KB/DB Deadlift ( light - moderate weight) 10
DB SA Chest Press ( floor) 10/10
1:00m rest - 3 sets
BB/ Bench Push ups 10
SB Hamstring Curl 10
1:00m rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
( week 2 +4)
Band/ Dowel flossing + figure 8s 10/10
Seated Figure 4 Hip Stretch 30s/30s
Rack supported Deeep squat 30s
Split Squat Warm up 5/5
1 Set
DB Split Squat 10/10
TRX/ BB Row ( supinated) 10
1:00 rest - 3 sets
SA TRX Row ( pronated) 8/8
HE Squat w/ plate press 12
1:00m rest - 3 sets
Squat - Row Combo( Band on rack) 12
Mtn. Climbers 20
Paloff Press 10/10
30s Rest - 2-3 Sets
Gunshow
THRUSTING AND OH PRESSING
( Week 2 +4)
Prone Angels + Scap pumps YTW'S 10/10/10/10
Hip 90/90s w/ Glute thrust 5/5
Banded Clamshells 10/10
Hip Thrust Warm up 10
1 Set
DB/BB staggered Hip thrust 10/10
SA band / Cable Lat Prayer 10/10
1:00m rest - 3 sets
SA DB Push Press / SA DB Thruster 10/10
TRX Row ( Supinated) 10
1:00m rest - 3 sets
TRX supported/ DB Reverse lunges 10/10
TRX Row ( Pronated) 10
1:00m rest - 3 sets
Frog Pumps 20
Side Planks 20s /20s
2-3 Sets