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Warm upWarm upWarm upWarm up
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5 minutes skipping, jogging, rowing, cycling to get heart rate up5 minutes skipping, jogging, rowing, cycling to get heart rate up5 minutes skipping, jogging, rowing, cycling to get heart rate up5 minutes skipping, jogging, rowing, cycling to get heart rate up
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Deadbug x10, glute bridge x10, bird dog ground drag x10 - repeat 1-2 timesDeadbug x10, glute bridge x10, bird dog ground drag x10 - repeat 1-2 timesDeadbug x10, glute bridge x10, bird dog ground drag x10 - repeat 1-2 timesDeadbug x10, glute bridge x10, bird dog ground drag x10 - repeat 1-2 times
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Athlete:S&E ProgramProcess Oriented GoalsWeekly Habit Focus & Reflective RuleAthlete:S&E ProgramProcess Oriented GoalsWeekly Habit Focus & Reflective RuleAthlete:S&E ProgramProcess Oriented GoalsWeekly Habit Focus & Reflective RuleAthlete:S&E ProgramProcess Oriented GoalsWeekly Habit Focus & Reflective Rule
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Phase:1Be consistent with your training sessionsPhase:1Be consistent with your training sessionsPhase:1Be consistent with your training sessionsPhase:1Be consistent with your training sessions
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Playlist:
https://www.youtube.com/playlist?list=PLbx_Px_QK6oSeP375nnwVbI42y2GXIO1G
Complete each rep with focus and intentStart date:
https://www.youtube.com/playlist?list=PLbx_Px_QK6oSeP375nnwVbI42y2GXIO1G
Complete each rep with focus and intentStart date:
https://www.youtube.com/playlist?list=PLbx_Px_QK6oSeP375nnwVbI42y2GXIO1G
Complete each rep with focus and intentStart date:
https://www.youtube.com/playlist?list=PLbx_Px_QK6oSeP375nnwVbI42y2GXIO1G
Complete each rep with focus and intent
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Training Day 1 Week 1SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 1 Week 2SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 1 Week 3SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 1 Week 4SetsRepsRestTempo%1RMWeightRTFNotes
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A1.Goblet Squat3660s2Hips down, chest up, knees in line with toesA1.Goblet Squat3660s1.5Hips down, chest up, knees in line with toesA1.Goblet Squat4660s1Hips down, chest up, knees in line with toesA1.Goblet Squat3660s2Hips down, chest up, knees in line with toes
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A2.Inverted row3660s2Proud chest, ribs down, shoulders backA2.Inverted row3660s1.5Proud chest, ribs down, shoulders backA2.Inverted row4660s1Proud chest, ribs down, shoulders backA2.Inverted row3660s2Proud chest, ribs down, shoulders back
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B1.1 arm DB SLDL3830s2Booty Back, Proud chest, level shouldersB1.1 arm DB SLDL3830s1.5Booty Back, Proud chest, level shouldersB1.1 arm DB SLDL3830s1Booty Back, Proud chest, level shouldersB1.1 arm DB SLDL2830s2Booty Back, Proud chest, level shoulders
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B2.1 arm DB bench press3830s2Shoulders back, chest up, DB over elbowB2.1 arm DB bench press3830s1.5Shoulders back, chest up, DB over elbowB2.1 arm DB bench press3830s1Shoulders back, chest up, DB over elbowB2.1 arm DB bench press2830s2Shoulders back, chest up, DB over elbow
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C1.Reverse Crunch31030sLimit knees going out past hipsC1.Reverse Crunch31030sLimit knees going out past hipsC1.Reverse Crunch31030sLimit knees going out past hipsC1.Reverse Crunch21030sLimit knees going out past hips
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C2.Band Pull Apart or Bent over reverse fly32030sShoulders back, head back, ribs downC2.Band Pull Apart or Bent over reverse fly32030sShoulders back, head back, ribs downC2.Band Pull Apart or Bent over reverse fly32030sShoulders back, head back, ribs downC2.Band Pull Apart or Bent over reverse fly22030sShoulders back, head back, ribs down
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Training Day 2 Week 1SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 2 Week 2SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 2 Week 3SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 2 Week 4SetsRepsRestTempo%1RMWeightRTFNotes
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A1.Rest or Low Intensity CardioA1.Rest or Low Intensity CardioA1.Rest or Low Intensity CardioA1.Rest or Low Intensity Cardio
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Training Day 3 Week 1SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 3 Week 2SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 3 Week 3SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 3 Week 4SetsRepsRestTempo%1RMWeightRTFNotes
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A1.Pull Through31060s2Booty back, proud chest, slight bend in kneesA1.Pull Through31060s1.5Booty back, proud chest, slight bend in kneesA1.Pull Through41060s1Booty back, proud chest, slight bend in kneesA1.Pull Through31060s2Booty back, proud chest, slight bend in knees
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A2.DB floor press31060s2Shoulders back, chest up, DBs over elbowsA2.DB floor press31060s1.5Shoulders back, chest up, DBs over elbowsA2.DB floor press41060s1Shoulders back, chest up, DBs over elbowsA2.DB floor press31060s2Shoulders back, chest up, DBs over elbows
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B1.Split squat - DBs31230s2Front foot flat, slight forward leanB1.Split squat - DBs31230s1.5Front foot flat, slight forward leanB1.Split squat - DBs31230s1Front foot flat, slight forward leanB1.Split squat - DBs21230s2Front foot flat, slight forward lean
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B2.1 arm row - half kneeling31230s2Focus on shoulder blade mechanicsB2.1 arm row - half kneeling31230s1.5Focus on shoulder blade mechanicsB2.1 arm row - half kneeling31230s1Focus on shoulder blade mechanicsB2.1 arm row - half kneeling21230s2Focus on shoulder blade mechanics
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C1.Suitcase carry32030sReps = steps, Weight off leg, limit leaningC1.Suitcase carry32030sReps = steps, Weight off leg, limit leaningC1.Suitcase carry32030sReps = steps, Weight off leg, limit leaningC1.Suitcase carry22030sReps = steps, Weight off leg, limit leaning
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C2.Face Pull31530sElbows up and out, thumbs to earsC2.Face Pull31530sElbows up and out, thumbs to earsC2.Face Pull31530sElbows up and out, thumbs to earsC2.Face Pull21530sElbows up and out, thumbs to ears
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Training Day 4 Week 1SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 4 Week 2SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 4 Week 3SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 4 Week 4SetsRepsRestTempo%1RMWeightRTFNotes
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A1.Rest or Low intensity CardioA1.Rest or Low intensity CardioA1.Rest or Low intensity CardioA1.Rest or Low intensity Cardio
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Training Day 5 Week 1SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 5 Week 2SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 5 Week 3SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 5 Week 4SetsRepsRestTempo%1RMWeightRTFNotes
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A1.Box Jump3560sLand soft, step downA1.Box Jump3560sLand soft, step downA1.Box Jump3560sLand soft, step downA1.Box Jump2560sLand soft, step down
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A2.Tall kneeling MB Slam3560sReach high, ribs down overheadA2.Tall kneeling MB Slam3560sReach high, ribs down overheadA2.Tall kneeling MB Slam3560sReach high, ribs down overheadA2.Tall kneeling MB Slam2560sReach high, ribs down overhead
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B1.Glute Bridge (with a barbell)3602Belt buckle to chin, B1.Glute Bridge (with a barbell)3601.5Belt buckle to chin, B1.Glute Bridge (with a barbell)4601Belt buckle to chin, B1.Glute Bridge (with a barbell)3602Belt buckle to chin,
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B2.Eccentric Push ups or Push ups3max02Stop when form breaks downB2.Eccentric Push ups or Push ups3max01.5Stop when form breaks downB2.Eccentric Push ups or Push ups4max01Stop when form breaks downB2.Eccentric Push ups or Push ups3max02Stop when form breaks down
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B3.Lateral lunge - 1 rack3602Sit back and down, proud chestB3.Lateral lunge - 1 rack3601.5Sit back and down, proud chestB3.Lateral lunge - 1 rack4601Sit back and down, proud chestB3.Lateral lunge - 1 rack3602Sit back and down, proud chest
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B4.Split stance kneeling row3690s2Rest once done all fourB4.Split stance kneeling row3690s1.5Rest once done all fourB4.Split stance kneeling row4690s1Rest once done all fourB4.Split stance kneeling row3690s2Rest once done all four
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C1.Alternating bicep curl21500.5Pump out some volume for the gunzC1.Alternating bicep curl21500.5Pump out some volume for the gunzC1.Alternating bicep curl21500.5Pump out some volume for the gunzC1.Alternating bicep curl21500.5Pump out some volume for the gunz
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C2.Supine tricep extensions - DB21500.5Pump out some volume for the gunzC2.Supine tricep extensions - DB21500.5Pump out some volume for the gunzC2.Supine tricep extensions - DB21500.5Pump out some volume for the gunzC2.Supine tricep extensions - DB21500.5Pump out some volume for the gunz
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C3.Laying leg curls21500.5Build up those hammiesC3.Laying leg curls21500.5Build up those hammiesC3.Laying leg curls21500.5Build up those hammiesC3.Laying leg curls21500.5Build up those hammies
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Training Day 6 Week 1SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 6 Week 2SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 6 Week 3SetsRepsRestTempo%1RMWeightRTFNotesTraining Day 6 Week 4SetsRepsRestTempo%1RMWeightRTFNotes
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A1.Rest or Low Intensity CardioA1.Rest or Low Intensity CardioA1.Rest or Low Intensity CardioA1.Rest or Low Intensity Cardio
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