Program Preview | Fit For Energy

Weeks 1 - 4

Regression to Elbow Plank

:45-60

15-20

Regression to T.K. OH Press

15-20

Regression to PPO Box Squat

Regressions

Notes

Reps

Sets

Video

Exercise Description

1:30

Rowing Machine

Jumping Jacks

:60

Soft Slam Ball

:45

Medicine Ball Overhead Slam

Progress To
Dynamic Squat

:60

Air Squats

HIIT Cardio Circuit

Notes

Time

Rounds

Video

Exercise Description

Steady State
Recovery

Increase Speed
Each Week

Notes

Reps

Sets

Video

Exercise Description

Dynamic Warm Up

Dynamic Squat

:60

Dynamic MB Overhead Slam

:60

Push / Squat - Superset

Goblet Box Squat

10-12

Tall Kneeling 2- DB O.H. Press

8-10

Pull / Hinge - Superset

Kettlebell Wall Hip Hinge

12-15

Half Kneeling 1-Arm Pulldown

8-10

Core - Superset

Elbow Plank

:35-40

Deadbug Position Rev. Crunch

:30

Week 4

Elbows to Toes

Increase Load

DB in Contact w/
Chest/Sternum

Increase Load

Notes

Reps

Sets

Video

Exercise Description

Dynamic Warm Up

Dynamic 3/1 Tempo Squat

:60

Medicine Ball Overhead Slam

:60

Push / Squat - Superset

Plate Press-Out Box Squat

15-20

Tall Kneeling DB Overhead Press

10-12

Pull / Hinge - Superset

Kettlebell Wall Hip Hinge

10-12

Half Kneeling 1-Arm Pulldown

12 +

Core - Superset

Elbow Plank

:35-40

Legs Only Deadbug

:45 +

Week 3

Elbows to Toes

Increase Load

Box Slightly
Below Knee HT

Increase Load

Each Side

Notes

Reps

Sets

Video

Exercise Description

Dynamic Warm Up

Dynamic 3/1 Tempo Squat

:60

Medicine Ball Overhead Slam

:60

Push / Squat - Superset

Plate Press-Out Box Squat

12-15

Tall Kneeling DB Overhead Press

12-15

Pull / Hinge - Superset

Kettlebell Wall Hip Hinge

12-15

Half Kneeling 1-Arm Pulldown

10-12

Core - Superset

Elbow Plank

:30 - 35

Legs Only Deadbug

:35 - 45

Week 2

1-DB Held on Ends

Elbows to Toes

Increase Load

Box Slightly
Below Knee HT

Light Load

Notes

Reps

Sets

Video

Exercise Description

Dynamic Warm Up

3/1 Tempo Squat

:60

Medicine Ball Overhead Slam

:60

Push / Squat - Superset

Plate Press-Out Box Squat

10-12

Tall Kneeling DB Overhead Press

12-15

Pull / Hinge - Superset

Wall Hip Hinge

12-15

Half Kneeling 1-Arm Pulldown

10-12

Core - Superset

Elbow Plank

:20 - 30

Legs Only Deadbug

:30 - 40

Week 1

1-DB Held on Ends

Elbows to Toes

Each Side

Box Slightly
Below Knee HT

Notes

Reps

Sets

Video

Exercise Description

Foam Rolling

FR: Glute/ Posterior Hip

:30/ :30

Each Glute

FR: Lower Back

:45

Massage Ball: Pec/ Anterior Delt

:30/:20

Each Side

FR: Hamstrings & Calves

:30/ :30

Each Leg

Stretch

90/90 Stretch

5 Pulses

:05 Hold

Quadruped Pec Stretch

:30

Each Side

Mobility

Hip Hinge w/ Stick

Half Kneeling Lateral Ankle

5 Pulses

:05 Hold

Activation/ Motor Control

Supine Floor Slides

Supine HOK Hip Flexion

Each Side

Watch intro video before starting week 1

Home Screen

Weeks 1 - 4

Regressions

Soft Slam Ball

Progress To Dynamic Squat

HIIT Cardio Circuit

Steady State Recovery

Increase Speed Each Week

Dynamic Warm Up

Push / Squat - Superset

Pull / Hinge - Superset

Core - Superset

Week 4

Elbows to Toes

Increase Load

DB in Contact w/ Chest/Sternum

Increase Load

Dynamic Warm Up

Push / Squat - Superset

Pull / Hinge - Superset

Core - Superset

Week 3

Elbows to Toes

Increase Load

Box Slightly Below Knee HT

Increase Load

Each Side

Dynamic Warm Up

Push / Squat - Superset

Pull / Hinge - Superset

Core - Superset

Week 2

1-DB Held on Ends

Elbows to Toes

Increase Load

Box Slightly Below Knee HT

Light Load

Dynamic Warm Up

Push / Squat - Superset

Pull / Hinge - Superset

Core - Superset

Week 1

1-DB Held on Ends

Elbows to Toes

Each Side

Box Slightly Below Knee HT

Foam Rolling

Stretch

Mobility

Activation/ Motor Control

Watch intro video before starting week 1

Progress To
Dynamic Squat

Steady State
Recovery

Increase Speed
Each Week

DB in Contact w/
Chest/Sternum

Box Slightly
Below Knee HT

Box Slightly
Below Knee HT

Box Slightly
Below Knee HT