Расписание и программа тренировок
Пакет: 16 group session
Срок действия пакета: 11 Ноября - 27 Декабря
Пакет: 16 group session
Срок действия пакета: 11 Ноября - 27 Декабря
Отчет по шагам
Тренировка 16 | Суббота, 27 Декабря
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
5 Rounds
1 Trapbar - Deadlift
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
2 Jump to the Box (30cm)
4 reps
3 Thrusters - 2DB
8kg | 8 reps
Rest: 3:00
1 Trapbar - Deadlift
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
2 Jump to the Box (30cm)
4 reps
3 Thrusters - 2DB
8kg | 8 reps
Rest: 3:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 15 | Четверг, 25 Декабря
Focus: Max Strength
Back
Back
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Bench - Row - BB
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
39 kg | Max reps
2 Push Ups
10 reps
After each round:
Rest: 45 secs
1 Bench - Row - BB
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
39 kg | Max reps
2 Push Ups
10 reps
After each round:
Rest: 45 secs
12 Rounds
Burpees
Work: 45 sec
Rest: 50 sec
Burpees
Work: 45 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 14 | Суббота, 20 Декабря
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
1 Thrusters - 2DB
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
1 Thrusters - 2DB
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
8 Rounds
1 Squat - BB (глубокий присед)
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
1 Squat - BB (глубокий присед)
- 30 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 20 kg | 8 reps ea
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
4 Rounds
1 Step on the box - 2 DB
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Biceps - BB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
After each round:
Rest: 45 secs
1 Step on the box - 2 DB
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Biceps - BB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Slam ball/ Shuttle Run
Work/Rest
20/20/ 50 secs
Slam ball/ Shuttle Run
Work/Rest
20/20/ 50 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 13 | Вторник, 16 Декабря
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
27 kg |8 reps
30 kg | 7 reps
33 kg | 6 reps
36 kg | 5 reps
39 kg | 4 reps
25 kg | Max reps
2 Hip Hinge - Ball throw
3-4 kg | 6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
27 kg |8 reps
30 kg | 7 reps
33 kg | 6 reps
36 kg | 5 reps
39 kg | 4 reps
25 kg | Max reps
2 Hip Hinge - Ball throw
3-4 kg | 6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Push Ups
8 reps
8 reps
8 reps
8 reps
2 Landmine - Hip Hinge
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
3 TRX - Triceps Press
12 reps
After each round:
Rest: 45 secs
1 Push Ups
8 reps
8 reps
8 reps
8 reps
2 Landmine - Hip Hinge
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
3 TRX - Triceps Press
12 reps
After each round:
Rest: 45 secs
6 Rounds
Slam ball / Rope Slam - alt./ Skier
Work: 20 sec/20 sec/20 sec
Rest: 60 sec
Slam ball / Rope Slam - alt./ Skier
Work: 20 sec/20 sec/20 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 12 | Суббота, 13 Декабря
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 CM - Half-kneeling to Squat Jump
4 reps ea
Rest: 3:00
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 CM - Half-kneeling to Squat Jump
4 reps ea
Rest: 3:00
12 Rounds
bike
Work 20 sec
Rest: 40 sec
bike
Work 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 11 | Четверг, 11 Декабря
Focus: Max Strength
Back
Back
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Bench - Row - BB
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
39 kg | Max reps
2 Push Ups
10 reps
After each round:
Rest: 45 secs
1 Bench - Row - BB
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
39 kg | Max reps
2 Push Ups
10 reps
After each round:
Rest: 45 secs
12 Rounds
Burpees
Work: 45 sec
Rest: 50 sec
Burpees
Work: 45 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 10 | Вторник, 09 Декабря
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2DB
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
Thrusters - 2DB
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat (очень глубокий присед)
30 kg | 10 reps
30 kg | 10 reps
35 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
40 kg | 6 reps
2 Split Position - Over Row - 1 Arm
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
Rest: 2:30
1 Back Squat (очень глубокий присед)
30 kg | 10 reps
30 kg | 10 reps
35 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
40 kg | 6 reps
2 Split Position - Over Row - 1 Arm
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 Biceps - 2DB
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
After each round:
Rest: 90 secs
1 Bulgarian Split Squat - 2 DB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 Biceps - 2DB
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
After each round:
Rest: 90 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 9 | Вторник, 1 Декабря
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
A1. Landmine - Front Squat to Press
BB + 5 kg | 6 reps
A2. Slam ball@10 kg
6 reps
After each round
3 reps ea / T-spine Rotation
Rest: 3:00
A1. Landmine - Front Squat to Press
BB + 5 kg | 6 reps
A2. Slam ball@10 kg
6 reps
After each round
3 reps ea / T-spine Rotation
Rest: 3:00
6 Rounds
1 Bench - Row - BB
1 Bench - Row - BB
- 25 kg | 8 reps
- 27 kg | 8 reps
- 30 kg | 6 reps
- 33 kg | 5 reps
- 36 kg | 5 reps
- 39 kg | 5 reps (в ос напиши сколько вовторений сделала в конце с ударом скамьи)
- 4 kg| 4 reps ea
- 4 kg| 4 reps ea
- 4 kg| 4 reps ea
- 4 kg| 4 reps ea
- 4 kg| 4 reps ea
- 4 kg| 4 reps ea
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 8 | Суббота, 29 Ноября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 NCM - Squat Jump to the box (30 cm)
4 reps
Rest: 3:00
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 NCM - Squat Jump to the box (30 cm)
4 reps
Rest: 3:00
4 Rounds
1 Sleds - Push
70 kg | 2 lines
70 kg | 2 lines
70 kg | 2 lines
70 kg | 2 lines
2 Bent knee - Scapular Extension - 2DB
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - Push
70 kg | 2 lines
70 kg | 2 lines
70 kg | 2 lines
70 kg | 2 lines
2 Bent knee - Scapular Extension - 2DB
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump
Work 20 sec
Rest: 40 sec
Split Squat Jump
Work 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Четверг, 27 Ноября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
27 kg |8 reps
30 kg | 7 reps
33 kg | 6 reps
36 kg | 5 reps
39 kg | 4 reps
25 kg | Max reps
2 Hip Hinge - Ball throw
3-4 kg | 6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
27 kg |8 reps
30 kg | 7 reps
33 kg | 6 reps
36 kg | 5 reps
39 kg | 4 reps
25 kg | Max reps
2 Hip Hinge - Ball throw
3-4 kg | 6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Push Ups
8 reps
8 reps
8 reps
8 reps
2 Landmine - Hip Hinge
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
3 TRX - Triceps Press
12 reps
After each round:
Rest: 45 secs
1 Push Ups
8 reps
8 reps
8 reps
8 reps
2 Landmine - Hip Hinge
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
15-20 kg | 8 reps
3 TRX - Triceps Press
12 reps
After each round:
Rest: 45 secs
6 Rounds
Slam ball / Rope Slam - alt./ Skier
Work: 20 sec/20 sec/20 sec
Rest: 60 sec
Slam ball / Rope Slam - alt./ Skier
Work: 20 sec/20 sec/20 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Вторник, 25 Ноября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
1 Thrusters - 2DB
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
1 Thrusters - 2DB
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
8 Rounds
1 Squat - BB (глубокий присед)
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
1 Squat - BB (глубокий присед)
- 30 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 35 kg | 10 reps
- 20 kg | 8 reps ea
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
4 Rounds
1 Step on the box - 2 DB
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Biceps - BB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
After each round:
Rest: 45 secs
1 Step on the box - 2 DB
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Biceps - BB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Slam ball/ Shuttle Run
Work/Rest
20/20/ 50 secs
Slam ball/ Shuttle Run
Work/Rest
20/20/ 50 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Суббота, 22 Ноября
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 20 Ноября
Focus: Max Strength
Row
Row
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
A1. Row - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Row - BB
- 27 kg | 8 reps
- 30 kg | 6 reps
- 33 kg | 6 reps
- 35 kg | 6 reps
- 37 kg | 6 reps
- 39 kg | max reps
- 20 kg / 15 reps
- 22 kg / 15 reps
- 22 kg / 15 reps
- 25 kg / 15 reps
- 25 kg / 15 reps
- 25 kg / 15 reps
4 reps ea | Bretzel
Rest: 3:30
12 Rounds
Burpees
Work: 45 sec
Rest: 60 sec
Burpees
Work: 45 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 18 Ноября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 NCM - Squat Jump to the box (30 cm)
4 reps
Rest: 3:00
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 NCM - Squat Jump to the box (30 cm)
4 reps
Rest: 3:00
4 Rounds
1 Bulgarian Split Squat - 2DB/KB
2x16 kg | 8 reps ea
2x16 kg | 8 reps ea
2x16 kg | 8 reps ea
2x16 kg | 8 reps ea
2 Bent knee - Scapular Extension - 2DB
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2DB/KB
2x16 kg | 8 reps ea
2x16 kg | 8 reps ea
2x16 kg | 8 reps ea
2x16 kg | 8 reps ea
2 Bent knee - Scapular Extension - 2DB
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
3-4 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump
Work 20 sec
Rest: 40 sec
Split Squat Jump
Work 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 13 Ноября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
25 kg | 12 reps
25 kg | 12 reps
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
2 Skier
20 secs
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 12 reps
25 kg | 12 reps
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
2 Skier
20 secs
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 TRX - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - 1 Leg - 2KB
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
3 TRX - Triceps Press
12 reps
After each round:
Rest: 45 secs
1 TRX - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - 1 Leg - 2KB
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
3 TRX - Triceps Press
12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run/ Rope Slam - alt.
Work: 20 sec/20 sec
Rest: 40 sec
Shuttle Run/ Rope Slam - alt.
Work: 20 sec/20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1| Вторник, 11 Ноября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
1 Thrusters - 2DB
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
1 Thrusters - 2DB
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
- 6 kg ea | 5 reps
After each round:
4 reps ea | Z-Position - Glutei Stretch
rest: 45 sec
6 Rounds
1 Squat - BB (глубокий присед)
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
1 Squat - BB (глубокий присед)
- 30 kg | 12 reps
- 30 kg | 12 reps
- 30 kg | 12 reps
- 30 kg | 12 reps
- 30 kg | 12 reps
- 30 kg | 12 reps
- 10 kg | 5 reps
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
3 Rounds
1 Landmine - BWD Lunge
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
3 Biceps - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
3 Biceps - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
10
Тренировка 8 | Пятница, 7 Ноября
Focus: Max Strength
Row
Row
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
A1. Row - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Row - BB
- 27 kg | 8 reps
- 30 kg | 6 reps
- 33 kg | 6 reps
- 35 kg | 6 reps
- 37 kg | 6 reps
- 39 kg | max reps
- 20 kg / 15 reps
- 22 kg / 15 reps
- 22 kg / 15 reps
- 25 kg / 15 reps
- 25 kg / 15 reps
- 25 kg / 15 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Sleds - pull ups
Rest: 45 secs
B1. Sleds - pull ups
- 20 kg | 1 line
- 20 kg | 8 reps ea
Rest: 45 secs
3 Rounds
C1. Cross Plank
C1. Cross Plank
- 8 reps ea
- 8 reps ea
- 8 reps ea
- 10 reps ea
- 10 reps ea
- 10 reps ea
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 4 Ноября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 NCM - Squat Jump
4 reps
Rest: 3:00
1 Trapbar - Deadlift
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 NCM - Squat Jump
4 reps
Rest: 3:00
3 Rounds
1 Sleds - Push
50-60-70 | 2 lines
2 TRX - Inverted Row (ноги на полу)
10 reps
After each round:
Rest: 45 secs
1 Sleds - Push
50-60-70 | 2 lines
2 TRX - Inverted Row (ноги на полу)
10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Пятница, 31 Октября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
25 kg | 8 reps
27 kg | 8 reps
30 kg | 8 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 6 reps
2 TRX Y-FLY
8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8 reps
27 kg | 8 reps
30 kg | 8 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 6 reps
2 TRX Y-FLY
8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - hip hinge
BB + 15kg| 8 reps
BB + 15 kg| 8 reps
BB + 15 kg| 8 reps
BB + 15 kg| 8 reps
2 Swing - 1КB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
1 Landmine - hip hinge
BB + 15kg| 8 reps
BB + 15 kg| 8 reps
BB + 15 kg| 8 reps
BB + 15 kg| 8 reps
2 Swing - 1КB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Четверг, 30 Октября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - 2DB
After each round:
rest: 45 sec
PB1. Thrusters - 2DB
- 5 kg х2 | 5 reps
- 5 kg х2 | 5 reps
- 5 kg х2 | 5 reps
- 5 kg х2 | 5 reps
After each round:
rest: 45 sec
6 Rounds
A1. Squat - BB
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
A1. Squat - BB
- 35 kg | 8 reps
- 40 kg | 8 reps
- 45 kg | 6 reps
- 50 kg | 6 reps
- 55 kg | 6 reps
- 60 kg | 5 reps
- 5 reps
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
3 Rounds
1 Bulgarian Split Squat - 2 DB
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
2 In block - Vertical Row - 1 Arm
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
3 Biceps - BB
6-8 kg | 10 reps
6-8 kg | 10 reps
6-8 kg | 10 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
2 In block - Vertical Row - 1 Arm
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
3 Biceps - BB
6-8 kg | 10 reps
6-8 kg | 10 reps
6-8 kg | 10 reps
After each round:
Rest: 45 secs
3 Rounds
C1. SB - Roll Out
C1. SB - Roll Out
- 8 reps
- 8 reps
- 8 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Пятница, 24 Октября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
A1. - Bench - Row - BB
20 sec
After each round
3 reps ea / T-spine Rotation
Rest: 3:00
A1. - Bench - Row - BB
- 27 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 6 reps
- 33 kg / 6 reps
- 33 kg / 5 reps
- 35 kg / 5 reps
- 38 kg / 5 reps
20 sec
After each round
3 reps ea / T-spine Rotation
Rest: 3:00
4 Rounds
B1. In block - Standed - Horizontal - Row - 2 Arms (делаешь в блоке тягу двумя руками)
10-20-30 kg | 8 reps
B2. Push Ups
8 reps
After each round:
Rest: 60 secs
B1. In block - Standed - Horizontal - Row - 2 Arms (делаешь в блоке тягу двумя руками)
10-20-30 kg | 8 reps
B2. Push Ups
8 reps
After each round:
Rest: 60 secs
10 Rounds
Burpees
Work/ Rest
40 sec/ 60 sec
Burpees
Work/ Rest
40 sec/ 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 21 Октября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 Swing - 1KB
16 kg
Rest: 3:00
1 Trapbar - Deadlift
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 Swing - 1KB
16 kg
Rest: 3:00
3 Rounds
1 Step Down - 1KB
без веса | 8 reps ea
2 Scapular Extension - 2DB
2 kg| 10 reps ea
After each round:
Rest: 45 secs
1 Step Down - 1KB
без веса | 8 reps ea
2 Scapular Extension - 2DB
2 kg| 10 reps ea
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Пятница, 17 Октября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
20 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 6 reps
2 TRX Y-FLY
8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
20 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 6 reps
2 TRX Y-FLY
8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 RDL - 25kg
25 kg| 8 reps
25 kg| 8 reps
25 kg| 8 reps
25 kg| 8 reps
2 Swing - 1КB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
1 RDL - 25kg
25 kg| 8 reps
25 kg| 8 reps
25 kg| 8 reps
25 kg| 8 reps
2 Swing - 1КB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 14 Октября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
40 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
2 Landmine - half-kneeking - Shoulder Press - 1 Arm
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
40 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
2 Landmine - half-kneeking - Shoulder Press - 1 Arm
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
BB+2,5 kg | 8 reps ea
Rest: 3:00
4 Rounds
1 Sleds - Walk through pushing
S+50kg | 2 lines
S+50kg | 2 lines
S+50kg | 2 lines
S+50kg | 2 lines
2 Shoulder Extension - 2DB
4-5 kg| 10 reps
4-5 kg| 10 reps
4-5 kg| 10 reps
4-5 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Walk through pushing
S+50kg | 2 lines
S+50kg | 2 lines
S+50kg | 2 lines
S+50kg | 2 lines
2 Shoulder Extension - 2DB
4-5 kg| 10 reps
4-5 kg| 10 reps
4-5 kg| 10 reps
4-5 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 50 sec
Bike
Work 20 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
9
Тренировка 1 | Вторник, 16 Сентября
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Вторник, 23 Сентября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2DB
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
Thrusters - 2DB
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat (очень глубокий присед)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 6 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
2 Split Position - Over Row - 1 Arm
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
Rest: 2:30
1 Back Squat (очень глубокий присед)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 6 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
2 Split Position - Over Row - 1 Arm
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 Biceps - 2DB
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
After each round:
Rest: 90 secs
1 Bulgarian Split Squat - 2 DB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 Biceps - 2DB
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
After each round:
Rest: 90 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Пятница, 26 Сентября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
A1. Bench - Bench - Row - BB
3 reps ea / T-spine Rotation
Rest: 3:00
A1. Bench - Bench - Row - BB
- 25 kg / 8 reps
- 25 kg / 8 reps
- 25 kg / 8 reps
- 25 kg / 8 reps
- 25 kg / 8 reps
- 25 kg / 8 reps
- 25 kg / 8 reps
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
3 reps ea / T-spine Rotation
Rest: 3:00
4 Rounds
B1. Australian Pull Ups
Rest: 60 secs
B1. Australian Pull Ups
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
Rest: 60 secs
3 Rounds
C1. SB - Hip Hinge w Roll Out
C1. SB - Hip Hinge w Roll Out
- 6 reps
- 6 reps
- 6 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
8 Rounds
Burpees
Work/ Rest
40 sec/ 60 sec
Burpees
Work/ Rest
40 sec/ 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4| Вторник, 30 Сентября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
40 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
2 Landmine - half-kneeking - Shoulder Press - 1 Arm
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
40 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
2 Landmine - half-kneeking - Shoulder Press - 1 Arm
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
BB+5 kg | 8 reps ea
Rest: 3:00
3 Rounds
1 Sleds - Walk through pushing
S+50kg | 2 lines
S+50kg | 2 lines
S+50kg | 2 lines
2 Shoulder Extension - 2DB
4-5 kg| 10 reps
4-5 kg| 10 reps
4-5 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Walk through pushing
S+50kg | 2 lines
S+50kg | 2 lines
S+50kg | 2 lines
2 Shoulder Extension - 2DB
4-5 kg| 10 reps
4-5 kg| 10 reps
4-5 kg| 10 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work 20 sec
Rest: 50 sec
Bike
Work 20 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Пятница, 3 Октября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
20 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
27 kg | 6 reps
27 kg | 6 reps
30 kg | 6 reps
2 In block Bent Knee - Over Row
20-25 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
20 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
27 kg | 6 reps
27 kg | 6 reps
30 kg | 6 reps
2 In block Bent Knee - Over Row
20-25 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Push ups with row - alt.
8 kg| 6 reps ea
2 Front Squat - 1 KB
30 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
1 Push ups with row - alt.
8 kg| 6 reps ea
2 Front Squat - 1 KB
30 kg | 12 reps
3 Narrow Push Ups
8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Вторник, 7 Октября
Focus: Max Strength
Focus: Split Squat
Focus: Split Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2DB
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
Thrusters - 2DB
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - 2DB
25 kg | 8 reps ea
30 kg | 8 reps ea
35 kg | 6 reps ea
40 kg | 6 reps ea
45 kg | 6 reps ea
47 kg | 6 reps ea
2 Slam ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
Rest: 2:30
1 Split Squat - 2DB
25 kg | 8 reps ea
30 kg | 8 reps ea
35 kg | 6 reps ea
40 kg | 6 reps ea
45 kg | 6 reps ea
47 kg | 6 reps ea
2 Slam ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
Rest: 2:30
4 Rounds
1 In block vertical Row
27 kg | 8 reps
2 Scapular Extension - 2 DB
2-3 kg | 12 reps
After each round:
Rest: 90 secs
1 In block vertical Row
27 kg | 8 reps
2 Scapular Extension - 2 DB
2-3 kg | 12 reps
After each round:
Rest: 90 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Пятница, 10 Октября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
A1. - Bench - Row - BB
8 kg / 8 reps ea
After each round
3 reps ea / T-spine Rotation
Rest: 3:00
A1. - Bench - Row - BB
- 25 kg / 8 reps
- 27 kg / 8 reps
- 29 kg / 6 reps
- 31 kg / 6 reps
- 33 kg / 6 reps
- 35 kg / 6 reps
- 35 kg / 6 reps
8 kg / 8 reps ea
After each round
3 reps ea / T-spine Rotation
Rest: 3:00
4 Rounds
B1. In block - Standed - Horizontal - Row - 2 Arms
25-30 kg | 8 reps
B2. Push Ups
8 reps
After each round:
Rest: 60 secs
B1. In block - Standed - Horizontal - Row - 2 Arms
25-30 kg | 8 reps
B2. Push Ups
8 reps
After each round:
Rest: 60 secs
8 Rounds
Burpees
Work/ Rest
40 sec/ 60 sec
Burpees
Work/ Rest
40 sec/ 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
8
Тренировка 8 | Четверг, 11 Сентября
Focus: Front & Quads
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
- Half-kneeling to 1 Leg Stand to Ball Throw - 5 kg
- Rest: 30 sec
4 Rounds
- Pillar Rolling - 6 reps ea
- Rest: 30 sec
- in block - lateral plank with row - 10 kg > - 6 reps ea
- Rest: 30 sec
5 Rounds
- Negative - BWD Lunge - Fronted | @35-40-45 kg | 8 reps ea
- In block - Seated - Vertical Row - slow| @20-25 kg - 8 reps
4 Rounds
- OverHead Squat - BB | 25-30 kg| 8 reps
- Rest: 1:30 sec
- Static-Dynamics Squat - 30 sec Static Squat/ 30 sec Dynamic Squat
- Rest: 1:30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 9 Сентября
Focus: Glutei & Shoulders
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
- Split Position - Hip Hinge - Med Ball Throw - 5 kg | 6 reps ea
- Rest: 30 sec
- 1 Leg - Hip Hinge - Med Ball Throw Linear - 5 kg | 6 reps ea
- Rest: 30 sec
4 Rounds
- In Block - Glutei - March. - 5-10 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Tall - knelling - Landmine - Shoulder Press -2 Arms | @5-10 kg | 8 reps
- Landmine - RDL - 1 Leg | @BB+10 kg | 8 reps ea
5 Rounds
- Bench Press - Resisted - 4:4 | 25 kg | 8 reps
- TRX - Hamstring Curl with Glute Bridge | 8 reps
- Rest: 1:30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Пятница, 5 Сентября
Focus: Enduraance
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
8 Rounds
WORK: 30/10/30
REST: 60
WORK: 30/10/30
REST: 60
- SHUFFLE
- SKIER
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 2 Сентября
Focus: Back
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
- Tall-kneeling - Chest Pass - 2-3 kg
- Rest: 30 sec
- Hip Hinge - Med Ball Throw Linear - 2-3 kg
- Rest: 30 sec
4 Rounds
- Block– Half Kneeling High to Low (Slow)- 5-10 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Australian Pull Ups | 4 reps
- BKW Lunge - 1DB/KB Overhead | 6-8 kg | 6 reps ea
5 Rounds
- Shoulder Extension - 2DB@4 kg | 8 reps ea
- Front Squat - BB @35-40 kg - Slow | 8 reps
- Rest: 1:30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Glutei & Shoulders
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
- Base Position - Med Ball Throw Linear - 2-3 kg
- Rest: 30 sec
- Hip Hinge - Med Ball Throw Linear - 2-3 kg
- Rest: 30 sec
4 Rounds
- Block– Dead Bug Position to Sidelying Position - 5-10 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Deadlift - Resisted - BB - Eccentic | @ 45 kg | 8 reps
- Landmine - Half-Kneeling - 1 Arm | @BB+3-5 kg - 8 reps ea
5 Rounds
- Glutei Bridge - Eccentic - 1KB@18kg | 8 reps
- Push Ups - 1 Arm on the plate@20 kg - Eccentic | 6 reps ea
- Rest: 1:30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
Bench - Row
25 kg | 8 reps
25 kg | 8 reps
27,5 kg | 7 reps
30 kg | 6 reps
30 kg | 6 reps
32 kg | 5 reps
Slam Ball
5 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
25 kg | 8 reps
25 kg | 8 reps
27,5 kg | 7 reps
30 kg | 6 reps
30 kg | 6 reps
32 kg | 5 reps
Slam Ball
5 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 BKW Lunge - 1DB/KB Overhead
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
2Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 BKW Lunge - 1DB/KB Overhead
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
2Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation