SPLIT STRENGTH GROUP FITNESS PROGRAMMING

PROGRAMMING KEY
PROGRAMMING KEY

MONDAY - UPPER BODY STRENGTH

8 Minute Ladders, Start @ 2 + 2 Reps

Ladder 1 - Cable Rear Delt Flyes / TRX Face Pulls

Ladder 2 - Med Ball Crossover Push Ups / Med Ball Pullovers

Ladder 3 - Kneeling DB Forward + Lateral Shoulder Raises / Alternating DB Hammer Curls

Ladder 4 - PVC Resisted Dead Bugs / Incline DB Narrow Chest Press

Ladder 5 - Hanging Oblique Knee Tuck Ins Per Side / Landmine Viking Press (Dual Handle)

Mobility - :90 Frog Stretch

TUESDAY - LOWER BODY STRENGTH

6 Rounds of :45 Work / :15 Rest Per Move

Barbell Sumo Deadlift

Hollow Rocks

Weighted Hip Extension (Weighed w/ DB or Bar off Bench or Box)

KB Cossack Squats

DB Reverse Lunges

Plank Elevators

TRX Squat Jumps

Mobility - :90 Weighted Hip Opener

WEDNESDAY - TOTAL BODY STRENGTH

10 Minute AMRAP @ Each

AMRAP 1

8 Incline Bench ISO Lateral DB Shoulder Raises

6 BOSU or GHD Iron Crosses Per Side

8 Ab Strap Knee Tucks

AMRAP 2

8 Resistance Band High to Low Chest Flyes

6 Med Ball Tricep Push Ups

8 Dual KB Front Squats

AMRAP 3

6 Glider Body Saws

6 Stability Ball Hamstring Extensions

100 Glider Mountain Climbers

AMRAP 4

8 Belt Squat Bent Over Rows

8 DB Hammer Curls

8 DB Goblet Cossack Squats Per Side

Mobility - :90 Cat/Cows

THURSDAY - UPPER BODY STRENGTH

Pre Workout Lift

5 Rounds of 8 Reps, Increase Each Round (Progressive Overload)

Barbell Push Press

Workout - 10 to 1 Reps @ Each Set w/ 10 Minute Time Caps

Set 1 - Barbell Chest Press / Reverse Crunches

Set 2 - Alternating 1 Arm KB Bent Over Row / KB Curls (Single)

Set 3 - Alternating Single Arm DB Snatches / DB Overhead Tricep Extensions

Set 4 - Cable Crunches / TRX Chest Flye

Mobility - :90 Thread the Needles

FRIDAY - LOWER BODY STRENGTH

Part 1 - 3 Rounds

15 Barbell Back Squats

30 Toes to Bar

45 Weighted Hip Thrusts (Off Bench w/ DB @ Hips)

1 Minute Rest

Part 2 - 3 Rounds

15 Trap Bar Deadlifts

30 Stability Ball Body Saws

12 GHD Glute Ham Rises

1 Minute Rest

Part 3 - 3 Rounds

12 DB Split Lunges Per Leg

30 Mini Band Seated Clams

12 Resistance Band Anti Press Rotations Per Side

1 Minute Rest



*15 Minute TIme Cap @ Each, Clients manage their rest with own phone timer.

Mobility - :90 Wrist & Forearm Stretch

SATURDAY - STRENGTH & CONDITIONING

Pre Workout - 4 Rounds (18 Minute Cap)

15 Barbell or DB Sumo Deadlift + Upright Rows

20 Close Grip Push Ups

25 Weighted Hip Extensions

Workout - 6 Rounds in a 30 Minute Time Cap

6 DB Snatches Per Arm

8 KB Overhead Walking Lunges Per Side

10 DB Box Step Ups Per Side

12 Hanging Pike Leg Raises

14 TRX Inverted Rows

200m Run / Ski / Bike / Row

Post Workout - 5 Sets

8 DB Hammer Curls

20 Resistance Band Good Mornings

Mobility - :90 Banded Shoulder Rotations

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SUNDAY - TOTAL BODY STRENGTH

Part 1 - 3 Rounds

10 Calorie Assault Bike

Max Effort Barbell Chest Press

12 Barbell Bent Over Rows

1 Minute Rest

Part 2 - 3 Rounds

12 DB Push Press

8 DB Cross Body Curls Per Side

12 DB Goblet Cossack Squats Per Side

1 Minute Rest

Part 3 - 3 Rounds

12 Dual KB Walking Lunges

12 GHD Prone Extensions

12 Hanging Oblique Knee Tuck Ins Per Side

1 Minute Rest

Part 4 - 3 Rounds

10 Barbell Burpee Jump Overs (over EZ Bar)

20 Stability Ball Straight Leg Rotations

10 EZ Bar Overhead Tricep Extension

*Clients have a max of 12 minute caps @ each part, should move quickly with the goal of doing reps unbroken, manage their 1 minute rest breaks with their phones. Max effort means client lifts until failure.

Mobility - :90 90/90 Stretch