Leg Injury Training Program - WEEK 5: Plans & Subscriptions Courses

Download as pdf or txt
Download as pdf or txt
You are on page 1of 1

Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

< Back to Plan VIEW EXERCISES

Leg Injury Training Program - WEEK 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength, Chassis Obj: Endurance, Low Back Obj: Work Capacity, Chassis Obj: Strength, Work Obj: Endurance, Low Back
Integrity Fitness Integrity Capacity Fitness

Warm up: Warm Up: Warm up: Warm up:


3 Rounds Training: 3 Rounds 3 Rounds 3 Rounds
10x 1-Leg Box Squat (1) 40 Minutes Single Leg Erg 200m Single Leg Erg Row or 10x 1-Leg Box Squat 10x 1-Leg Box Squat
5/10x Single Leg Push Up Row or Single Leg Single Leg Bike/Spin 5/10x Single Leg Push Up 5/10x Single Leg Push Up
10x Sit Ups Bike/Spin @ Moderate 5/10x Single Leg Push Up 3x Single Leg Burpee 10x Sit Ups
Pace 10x Sit Ups 10x Sit Ups
Training: Training:
(1) 8 Rounds Moderate = Comfortable but Training: Training: (1) 40 Minute Grind
4x Single Leg Clean to Stand not Easy (1) 8 Rounds For Time (1) 8 Rounds 200m Single Leg Erg Row or
To Press - increase load 5x Seated Mr. Spectacular @ 4x Seated Clean and Press - Single Leg Bike/Spin
each round until 4x is hard, (2) 15 Minute Grind 8/16kg increase load each round 5x Single Leg Squat Thrust
but doable 10x Seated Swings @ 5x Single Leg Squat Thrust until 4x is hard, but doable 5x Seated Plate Half Moon @
3/6x Mixed Grip Pull Ups 12/16kg 10x Sit Ups 6x Single Leg Horizontal Pull 25#
Lat + Pec Stretch 15/15 Standing Founder Up
10x Face Down Back (2) 20 Minute Grind Lat + Pec Stretch (2) 15 Minute Grind
(2) 8 Rounds Extension 10x Russian Triangle @ 25# 15/15 Standing Founder
4x 1-Leg Box Squat - increase 5x 1-Arm Dumbbell Bench (2) 8 Rounds 10x Bodyweight Good
load each round until 4x is "Grind" = work steadily, not Press @ 25/35# 4x Single Leg Hinge Lift with Morning
hard, but doable frantically 10x EOs Barbell - increase load 10x Face Down Back
4x Bench Press - increase each round until 4x is hard, Extension
load each round until 4x is "Grind" = work steadily, not but doable
hard, but doable frantically 4x Seated Arnold Press - "Grind" = work steadily, not
5x Shoulder Dislocate increase load each round frantically
until 4x is hard, but doable
(3) 20 Minute Grind 5x Shoulder Dislocate
5/10x Cheater Ankles to Bar
45 Sec Single Leg Front (3) 10 Rounds - every 60
Bridge seconds...
5x Seated Keg Lift @ 16/20kg 4x Single Leg Squat Thrust
4x Seated Russian Twist @
"Grind" = work steadily, not 25#
frantically
(4) Foam Roll Low Back, Legs

<-- Leg Injury Training Program - WEEK 6 Leg Injury Training Program - WEEK 4 -->

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy