SAMPLE TRAINING SESSION - BACK/PULL ATHLETE PLAN
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Here is an example of one of our Back workout sets we do mid way through our athlete training plans. All our workouts will come with videos and a run through of the technique points.
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WINGS of a DEMIWarmup
3 SETS x
5 x Hip rotates
5 x High kicks
5 x lunges
5 x Squats
5 x Pressups
A
Deadlift
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5 x sets, 6 x reps, RPE 9-10, 2-3minutes REST
85% 1RM
TECHNIQUE: Stand with your mid-foot under the barbell.
Bend over and grab the bar with a shoulder-width grip.
Bend your knees until your shins touch the bar.
Lift your chest up and straighten your lower back.
Take a big breath, hold it, and stand up with the weight
B
Seated Row
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3 x sets, 6 x reps, RPE 9-10, 2-3minutes REST
85%
TECHNIQUE: Sit upright on the bench and plant your feet on the floor or foot pads, knees bent. Extend your arms and hold the handle or cable. ...
Exhale. ...
Inhale and slowly extend your arms, counting to 3
C
Lat Pull Down
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3 x sets, 6 x reps, RPE 9-10, 2-3minutes REST
85%
TECHNIQUE: Keep your chest tall/bring your chest to the bar.
Keep your elbows pointed straight down.
Squeeze your lats/think of pulling from your armpits.
Lower to your chin or just below.
Grab just outside your shoulders or a little wider.
Also try using the 'V-grip' handle
D1
Mountain Climbers
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3 x Sets, 20 seconds, RPE 10,
TECHNIQUE: Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. ...
Pull your right knee into your chest. ...
Quickly switch and pull the left knee in. ...
Continue to switch knees.
D2
Alternate V-sits
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3 x Sets, 20 seconds, RPE 10, REST 20 seconds
TECHNIQUE: Start by lieing flat on your back then lift your right arm up with your left leg and meet at he top crossoing over, then reverse back down an at the same do the same for the oher arm and leg. Be sure to contract and focus and that core when the hands and feet mee.
E
Starfish
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2 x Sets, 30 seconds each way, RPE 8-10, REST 30 seconds
F1
Straddle Hollow Rock
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3 x Sets, 20 seconds, RPE 10,
F2
Crunch
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3 x Sets, 20 seconds, RPE 10, REST 20 seconds
G1
Devil's Press
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3 x Sets, 20 seconds, RPE 10,
8kg each arm Target Dumbells
G2
Assault Bike
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3 x Sets, 20 seconds, RPE 10, REST 20 seconds
Cooldown
5 minute Stretch OFF
2 x sets or 10-15 seconds. Concentration on core, back, hips & legs
2> Neck Lateral
3> Latissimus Dorsi
10> Thoracis Extension
11> Lateral Flexion
12> Lumbar Extension
13> Lumbar Flexion
14> Lumbar Rotation Stretch
15> Hamstring Flat back
25> Gastrocnemius
Stretch Recovery
