Hannah Vault (Beta)
Training Program
01
PHASE
ENDURANCE
4 WEEKS
rep range
- 12 - 15
- 50%-67%
- 1 RM
WHY?
- Increased Work Capacity
- Cardiovascular Health
- Capillary Density
energy system
Fats
Lactic Acid
Phosphocreatine
Carbs
recent 1 rms
- sq / 225
- BP / 152.5
- DL (3RM) / 200
estimated 1 rms
- UH lat / 140
- Press / 105
Endurance
PHASE
Workout (B) 11/5/21
exercise-SETS X REPS X RESISTANCE
- A1 Donkey Kicks 3x10e
- A2 Inch Worms 3x5
- A3 Prayer Squat 3x5x5s Holds
- B1 SL RDL 3x12e x 50
- B2 Ham Press 3x5x5s Holds
- C1 SA Db Bench 3x14 x 25
- C2 Db BOR 3x16x 25s (You may use your hips to assist, but only if needed)
- C3 Clam Shell 3x15xBlue
- D1 ScaT Pullups 3x12
- D2 Hollow Hold 3x50s
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor)3x24total
Endurance
PHASE
Workout (A) 11/03/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Inch Worms 3xd/b
- A3 Side Lunge 3x5x8e
- B1 Rev Lunge 3x14e x 15
- B2 Forward Fold Walk 3x30s
- C1 Db Z press 2x14x12-15e, 2x10x12-15e
- C2 BW UH Row 4x16
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Bear Crawl 3x 30s
- D2 Side Plank 3x40se
- D3 1 min Rest
Endurance
PHASE
Workout (B) 10/25/21
exercise-SETS X REPS X RESISTANCE
- A1 Donkey Kicks 3x10e
- A2 Inch Worms 3x5
- A3 Prayer Squat 3x5x5s Holds
- B1 SL RDL 3x12e x 50
- B2 Ham Press 3x5x5s Holds
- C1 SA Db Bench 3x14 x 25
- C2 Db BOR 3x16x 25s (You may use your hips to assist, but only if needed)
- C3 Clam Shell 3x15xBlue
- D1 ScaT Pullups 3x12
- D2 Hollow Hold 3x50s
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor)3x24total
Endurance
PHASE
Workout (C) 10/22/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Inch Worms 3xd/b
- A3 Side Lunge 3x5x8e
- B1 Qrt Squat onto Toes 3x15x95-115
- B2 Birddog Warmup 3x5x5second hold
- C1 Db Bench 3x15x25-35s
- C2 Birddog Row 3x15ex 15-25s (1st SET ON FLOOR)... maybe all sets on floor
- C3 Donkey Kick Circles 3x10e ( I will have to show you)
- D1 Chin Hold Leg Raise 3x6
- D2 Stationary Bike 3x20total
- D3 1 min Rest
Endurance
PHASE
Workout (A) 10/20/21
Endurance
PHASE
Workout (c) 10/18/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Inch Worms 3xd/b
- A3 Side Lunge 3x5x8e
- B1 Rev Lunge 3x14e x 15
- B2 Forward Fold Walk 3x30s
- C1 Db Z press 2x14x12-15e, 2x10x12-15e
- C2 BW UH Row 4x16
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Bear Crawl 3x 30s
- D2 Side Plank 3x40se
- D3 1 min Rest
exercise- SETS X REPS X RESISTANCE
- A1 Donkey Kicks 3x10e
- A2 Inch Worms 3x5
- A3 Back Squat Warmup 3x5x95,135,155
- B1 Back Squat 1x3x170 1x15x115 2x10x115
- B2 Take a Break 4x1 min each time 🙂
- C1 Bb Press (overhead press) 1x3x80 1x15x50 2x10x50
- C2 Birddog Row 4x12ex15
- C3 Calf Raise (both legs) 4x15
- D1 Deadbugs 3x 15e
- D2 REST 3x1min
Endurance
PHASE
Workout (B) 10/13/21
exercise
- A1 Donkey Kicks
- A2 Inch Worms
- A3 Prayer Squat
- B1 SL RDL
- B2 Ham Press
- C1 SA Db Bench
- C2 Db BOR
- C3 Clam Shell
- D1 ScaT Pullups
- D2 Hollow Hold
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor)
sets x reps x resistance
- A1- 3x10e
- A2- 3x5
- A3- 3x5x5s Holds
- B1 3x12e x 40 (2 20lb Dbs)
- B2 3x5x5s Holds
- C1 3x12e x 25
- C2 3x14x 25s
- C3 3x15xBlue
- D1 3x10
- D2 3x40s
- D3 3x20total
Donkey Kicks
Inch WOrms
SL RDL
SA Db Bench
Db BOR
CLam Shell
Scat Pullups
Hollow Hold
BK Iron Cross
Endurance
PHASE
Workout (A) 10/11/21
exercise
- A1 Cocky Walks
- A2 Inch Worms
- A3 Side Lunge
- B1 Rev Lunge
- B2 Forward Fold Walk
- C1 Db Z press
- C2 BW Row
- C3 Cowboy walks
- D1 Bear Crawl
- D2 Side Plank
- D3 1 min Rest
sets x reps x resistance
- A1- 3xd/b
- A2- 3x5
- A3- 3x5x8e
- B1 3x14e
- B2 3x30s
- C1 2x14x12-15e, 2x10x12-15e
- C2 4x14
- C3 4x20 forward and backward
- D1 3x 20s
- D2 3x30se
- D3 1 min rest
Endurance
PHASE
Workout (C) 10/8/21
exercise
- A1 Donkey Kicks
- A2 Inch Worms
- A3 Back Squat Warmup
- B1 Back Squat
- B2 Take a Break
- C1 Bb Press (overhead press)
- C2 Birddog Row
- C3 Calf Raise (both legs)
- D1 Deadbugs
- D2 REST
sets x reps x resistance
- A1- 3x10e
- A2- 3x5
- A3- 3x5x95,135,155
- B1 1x3x170 1x15x115 2x10x115
- B2 4x1 min each time 🙂
- C1 1x3x80 1x15x50 2x10x50
- C2 4x12ex15
- C3 4x15
- D1 3x 15e
- D2 3x1min
Endurance
PHASE
Workout (B) 10/6/21
exercise
- A1 Donkey Kicks
- A2 Inch Worms
- A3 Prayer Squat
- B1 SL RDL
- B2 Ham Press
- C1 SA Db Bench
- C2 Db BOR
- C3 Clam Shell
- D1 ScaT Pullups
- D2 Hollow Hold
- D3 Bent Knee Iron Cross (DO NOT go all the way to the floor with your legs)
sets x reps x resistance
- A1- 3x10e
- A2- 3x5
- A3- 3x5x5s Holds
- B1 3x12e x Body Weight, 30 (Two 15lb Dbs on second set)
- B2 3x5x5s Holds
- C1 3x12e x 22.5
- C2 3x14x 22.5s
- C3 3x15xGreen
- D1 3x8
- D2 3x30s
- D3 3x16total