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Elite in 3 Phase 1
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Elite in 3 Phase 1 routine by DamnGinaFit is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
A?hEli?e fo?nde??, Kia?a & Neko F?eeman ha?e come ?oge?he? ?o b?ild ?o? in?o ?he a?hle?e ?o???e al?a?? a??i?ed ?o be, ?he a?hle?e ?ha??? ?ai?ing ?o be ?nlea?hed, ?eigni?ed o? ?edi?co?e?ed. Whe?e?e? ?o? a?e in ?o?? jo??ne?, ?e??e he?e ?o coach ?o? along ?he ?a?. Thi? ??aining ??og?am i? de?igned fo? an?one ?i?h a hec?ic ?ched?le looking fo? ?ome con?i??enc?. Ge??ing ???onge?, & b??ning bod?-fa? doe?n?? ha?e ?o ?ake 6-7 da?? of ??aining. We??e he?e ?o ?ho? ?o? ho?.
Routine detail
Day 1
Squat Emphasis
Est. 0 min
19 exercises
Foam Rolling
1 Set
Bi-phasic hip stretch
1 Set
Quadruped T-spine Rotation
2 Sets x 5 Reps
Bird Dog
2 Sets x 5 Reps
Banded Glute Bridge w/ Hold
2 Sets x 10 Reps
Band Pull Aparts
2 Sets x 10 Reps
Band Over and Backs
2 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 5 Reps
Kettlebell RDL
2 Sets x 5 Reps
Seal Jack
3 Sets x 5 Reps
Rocket Jump
3 Sets x 1 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Pause Goblet Squat
4 Sets x 10 Reps
DB Split Squat
3 Sets x 8 Reps
Eccentric Lat Pulldown
3 Sets x 8 Reps
Drop Push-Up
6 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Side Plank
3 Sets x 12 Reps
Seated Banded Hip Abduction
3 Sets x 20 Reps
Day 2
Push Emphasis
Est. 0 min
17 exercises
Foam Rolling
1 Set
Bi-phasic hip stretch
1 Set
Quadruped T-spine Rotation
2 Sets x 5 Reps
Bird Dog
2 Sets x 12 Reps
Banded Glute Bridge w/ Hold
2 Sets x 10 Reps
Band Over and Backs
2 Sets x 10 Reps
Band Pull Aparts
2 Sets x 10 Reps
TRX Row
2 Sets x 5 Reps
Push-Up
2 Sets x 5 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Wall Sit
3 Sets
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Day 3
Hinge Emphasis
Est. 0 min
17 exercises
Foam Rolling
2 Sets
Bi-phasic hip stretch
2 Sets
Quadruped T-spine Rotation
2 Sets x 5 Reps
Bird Dog
2 Sets x 12 Reps
Banded Glute Bridge w/ Hold
2 Sets x 10 Reps
Band Over and Backs
2 Sets x 10 Reps
Band Pull Aparts
2 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Kettlebell RDL
2 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
DB RDL
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Half Kneeling DB Press
3 Sets x 10 Reps
Eccentric DB Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Banded Marching A
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
