Alex Session 1

Strength
Exercise
1A
DB Deadlift
1B
Incline Smith Rack Push Ups
1C
Pec Stretch
1D
Farmer Walk
2A
Goblet Box Squat
2B
Cable V Handle Row
2C
Band X Walk
2C
Hip Flexor Stretch or Figure 4
3A
Pallof Press
3B
Plank

Sets
3
3
3
3
3
3
3
3
3
3

Reps
10
10
15s/Side
1 Lap
10
10
8/8
15s Side
5/5
30s

Weight

1A

Conditioning (optional)
Exercise
Bike

Sets
5

Weight
-

Rest
-

2A

Bike

Reps
20s Hard Sprint All
Out
100s Easy Cycle
5min Easy Cool
Down Spin

Warm Up
5-10 Min Cardio Machine
10 x Arm Circles fwd+bkwd
10 x Band Pull Apart (Red Band)
5 x BW Squats
5/5 x Alternating Step Back Lunges
Cool Down Stretch 15-30s each
Hamstrings (hinge!)
Butterfly
Hip Flexor
Glutes
Pecs

*Note- Preform the above

session 2-3 times a week on
non-consecutive days. On
other days do 30-60min of
cardio on any machine you
want to or feel like doing.
(Walking, hiking, and anything
outdoors counts here to!)

Rest
60s-90s
60s-90s
60s-90s

Notes