Detalhes do programa:
- Um programa autônomo de 12 semanas com 3 dias por semana de sessões de treinamento.
- Um PDF para download para que você possa conectar seu plano à sua agenda com antecedência e fazê-lo funcionar para você.
- Uma opção para usar o programa como um programa complementar: Basta realizar a parte de força e acessório e usar suas aulas de grupo atuais como parte de condicionamento metabólico.
- Trabalho semanal de acessórios (como trabalho de pegada, trabalho na linha média e outros movimentos) com o objetivo de mantê-lo forte e seguro.
- Trabalho Core bônus: 3 vezes por semana, você fará um treino de core para ajudar a manter-se forte.
Semana 1 Dia 1
Semana 1 Dia 2
Semana 1 Dia 3
Semana 2 Dia 1
Semana 2 Dia 2
Semana 2 Dia 3
Semana 1 Dia 1
Full Body TC 34' - 50'
- Ativação TC 4' -8'
- 2-4x
- 10 Air Squat
- 10 Prisioner Good Morning
- 10 Knee Push Up
- 10 Row Row Abs
- 10 Bird Dog"
- Squat AMAP 6' -10'
- 6-8x 2DB\KTB Squat;
- 6-8x 2DB\KTB Reverse Lunge
- Rest 30"
- Bend AMAP 6' -10'
- 6-8x Single Leg DB\KTB RDL;
- 6-8x 1DB\KTB Good Morning
- Rest 30"
- Push AMAP 6' -10'
- 8-10 x 2KB\DB Half Kneeling Bottoms up press/arm
- 8-10 x 2KB\DB Medicine Ball Chest Press
- Rest 30"
- Pull AMAP 6' -10'
- 8-10x 2KB\DB High Pull
- 8-10x 2KB\DB Bent Over Row
- Rest 30"
- Core AMAP 6'
- 2x
- 5x10 Shuttle Run
- 15" Hollow Hold
- Rest 15"
- 2x
- 10x Side Plank Rotation /side
- 20x Flutter Kicks
- Rest 30"
Semana 1 Dia 2
Full Body TC 34' - 50'
- Ativação TC 4' -8'
- 2-4x
- 10 Cossak Squat
- 10 Alternated Lunge /side
- 10 Knee Push Up
- 10 Hollow Rocks
- 10 Superman"
- Squat AMAP 6' - 10'
- 6-8x 1DB\KTB Globet Squat;
- 6-8x 2DB\KTB Alternated Lunge
- Rest 30"
- Bend AMAP 6' - 10'
- 6-8x 2 DB\KTB Stiff;
- 6-8x 1 DB\KTB Good Morning
- Rest 15"
- Push AMAP 6' - 10'
- 8-10 x 2KB\DB Push Press
- 8-10 x 2KB\DB Floor Chest Press
- Rest 15"
- Pull AMAP 6' - 10'
- 8-10x 2KB\DB Hig Pull
- 8-10x 2KB\DB Bent Over Row
- Rest 30"
- Core AMAP 6' - 10'
- 15 Ab Mat Situp
- 15 Superman
- Rest 30"
Semana 1 Dia 3
Full Body TC 32' - 50'
- Ativação "TC 4'
- 2x
- 10 Air Squat
- 10 Prisioner Good Morning
- 10 Knee Push Up
- 10 Row Row Abs
- 10 Bird Dog"
- Squat "AMAP 8'
- 6-8x 2DB\KTB Cossak Squat;
- 6-8x 2DB\KTB Front and Reverse Lunge
- Rest 30"
- Bend "AMAP 8'
- 6-8x Single Leg DB\KTB RDL;
- 6-8x DB\KTB Good Morning
- Rest 30"
- Push "AMAP 6'
- 8-10 x KB\DB Z press
- 8-10 x Push Up
- Rest 30"
- Pull "AMAP 6'
- 8-10x KB\DB Hig Pull
- 8-10x 2KB\DB Bent Over Row
- Rest 30""
- Core "AMAP 4'
- 20"" Hollow Hold
- Rest 10"
- 20"" Arch Hold
- Rest 30"
Semana 2 Dia 1
Full Body TC 34'
-
Ativação "TC 4' - 8'
- 2-4x
- 10 Air Squat
-
10 Prisioner Good Morning
- 10 Knee Push Up
- 10 Row Row Abs
- 10 Bird Dog"
- Squat AMAP 8' - 10'
-
10x Plate Over Head Squat;
-
10x 2DB\KTB\BB Box Step Up
- Rest 15-30"
-
Bend AMAP 8' - 10'
-
15x Russian KTBS\DB
-
10x Box Reverse Hyper
- Rest 15-30"
-
Push AMAP 6' - 10'
-
8-10x 2KB\DB\BB Push Press
-
8-10x 2KTB\DB Half Knee Arnold Press
- Rest 15-30"
-
Pull "AMAP 6' - 10'
-
8-10x 1KTB Clean /side
-
8-10x DB\KTB Single-Arm Snatch /side
- Rest 15-30"""
- Core AMAP 4' - 8'
-
Weighted Side Plank, AMAP /side ; rest 30 sec
-
*choose a load that you can complete a
-
minimum of 30 sec per set
-
*5 seconds from failure"
- 2-4x
- 10 Air Squat
- 10 Prisioner Good Morning
- 10 Knee Push Up
- 10 Row Row Abs
- 10 Bird Dog"
- 10x Plate Over Head Squat;
- 10x 2DB\KTB\BB Box Step Up
- Rest 15-30"
- 15x Russian KTBS\DB
- 10x Box Reverse Hyper
- Rest 15-30"
- 8-10x 2KB\DB\BB Push Press
- 8-10x 2KTB\DB Half Knee Arnold Press
- Rest 15-30"
- 8-10x 1KTB Clean /side
- 8-10x DB\KTB Single-Arm Snatch /side
- Rest 15-30"""
- Weighted Side Plank, AMAP /side ; rest 30 sec
- *choose a load that you can complete a
- minimum of 30 sec per set
- *5 seconds from failure"
Semana 2 Dia 2
Full Body TC 32'
- Ativação TC 4' - 8 '
- 2-4x
- 10 Cossak Squat
- 10 Alternated Lunge /side
- 10 Knee Push Up
- 10 Hollow Rocks
- 10 Superman"
- Squat AMAP 8' - 10'
- 5x Plate Cossak Squat/ Side
- 5x Plate Front and Reverse lunge /side
- Rest 15-30"
- Bend AMAP 8' - 10'
- 8-10x Single Arm BB\DB\KTB RDL
- 15x Glute Bridges
- Rest 15-30"
- Push AMAP 6' - 10'
- 8-10x Dumbbell\BB Crush Press
- 8-10x Single-arm half kneeling Arnold press/side
- Rest 15-30"
- Pull AMAP 6' - 10'
- 8-10x DB\KTB Renegade Row
- 10x bent over DB fly
- Rest 15-30"
- Core AMAP 4' - 8' - 10'
- 20 m Farmer Walk (Pesado)
- AMAP HS Hold/ Pike Hold/ Plank Hold
- Rest 15-30"
Semana 2 Dia 3
Full Body TC 32'
- Ativação TC 4' - 8'
- 2-4x
- 10 Air Squat
- 10 Prisioner Good Morning
- 10 Knee Push Up
- 10 Row Row Abs
- 10 Bird Dog"
- Squat AMAP 8' - 10'
- 10x Plate Over Head Squat;
- 10x 2DB\KTB Box Step Up
- Rest 15-30"
- Bend AMAP 8' - 10'
- 8x 1DB\KTB Hang power clean/ side
- 15x Russian KTBS
- Rest 15-30"""
- Push AMAP 6' - 10'
- 8-10x MB alt. DB chest press 6-8/arm
- 8-10x DB Z press
- Rest 15-30"
- Pull AMAP 6' - 10'
- 8-10x Kettlebell Swing High Pulls
- 8-10x 1KTB Clean /side
- Rest 15-30"
- Core AMAP 4' - 8
- 15 Toes To KTB
- 15 Back Ext
- Rest 15-30"