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Training

JD
Jordan DavisSample athlete · Week 03

Today’s training

MON, OCT 19 / SAMPLE
Strength training session
FOUNDATIONS / WEEK 03 · DAY 01

Full body A

25 min · 4 movements · Bodyweight

The session

3 ROUNDS · CONTROLLED TEMPO
INTERACTIVE CONCEPT Sample activity stays in this page and resets on reload. No member data, purchases or app installation.

Your sample session

Record a set, take a rest, keep building. Changes stay in this page.

0 / 12 sets complete
REST TIMER01:00

Push-up

Chest · Triceps · 60s rest
01
02
03

Bodyweight squat

Quads · Glutes · 60s rest
01
02
03

Reverse lunge

Legs · Balance · 60s rest
01
02
03

Dead bug

Core · Control · 45s rest
01
02
03

Push-up

Chest · Triceps

Movement guide · sample

Brace your trunk. Lower with control, then press the floor away.

3 × 12sets × reps60srest between sets

Make it easier

Hands elevated on a stable bench

Progress the movement

Slow the lowering phase

A creator can attach their own demonstration video and coaching. No demonstration video is included in this concept.

Pull-up

Back · Biceps

Movement guide · sample

Start from an active hang. Bring your elbows down without swinging.

3 × 8sets × reps90srest between sets

Make it easier

Band-assisted pull-up

Progress the movement

Add a light training vest

A creator can attach their own demonstration video and coaching. No demonstration video is included in this concept.

Bodyweight squat

Quads · Glutes

Movement guide · sample

Keep your whole foot planted. Sit between your hips with control.

3 × 15sets × reps60srest between sets

Make it easier

Squat to a stable bench

Progress the movement

Pause at the bottom

A creator can attach their own demonstration video and coaching. No demonstration video is included in this concept.

Reverse lunge

Legs · Balance

Movement guide · sample

Step back, lower gently, then push through the front foot. Reps per side.

3 × 10sets × reps60srest between sets

Make it easier

Use a stable support

Progress the movement

Add a light weight

A creator can attach their own demonstration video and coaching. No demonstration video is included in this concept.

Mountain climber

Core · Conditioning

Movement guide · sample

Keep your shoulders over your hands. Alternate your knees without letting your hips rise.

3 × 20sets × reps45srest between sets

Make it easier

Slow alternating steps

Progress the movement

Increase pace with control

A creator can attach their own demonstration video and coaching. No demonstration video is included in this concept.

Dead bug

Core · Control

Movement guide · sample

Exhale and extend the opposite arm and leg. Keep your lower back comfortably grounded.

3 × 10sets × reps45srest between sets

Make it easier

Move only your legs

Progress the movement

Extend further with control

A creator can attach their own demonstration video and coaching. No demonstration video is included in this concept.

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