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SENIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
SENIOR STRENGTH & CONDITIONING PROGRAM
IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.
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Training
Exercise
Series
Reps
10
3
Triceps Dip bench assistance
Exercise
Series
Reps
10
2
Shoulders Cable rotation (internal - external)
Exercise
Series
Reps
10
2
Cable Torso twist
Exercise
Series
Reps
-
-
Core
Exercise
Series
Reps
-
-
Core
Exercise
Series
Reps
10
3
Stability ball Jackknife + crunches Machine + Plank
Exercise
Series
Reps
-
5 min
Static Stretching
RECESS DAY
Recess day rest is also part of the training, take care!
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
Reps
-
-
Balance
Exercise
Series
Reps
8
2
Forehand-backhand with elastic on the bosu
Exercise
Series
Reps
-
-
Core
Exercise
Series
Reps
12
3
Bicycles crunch - Leg Raise, Knees Bent - Cable Torso Twist
SENIOR STRENGTH &
CONDITIONING PROGRAM
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