Program Description
Triathlon Strength and Mobility sf
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout30 minutes
- CreatedJul 30, 2024 03:52
- Last EditedJul 31, 2024 08:12
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
3A
Goblet Squat
3
12-15 reps
3B
Tricep Pushdown (Cable)
3
12-15 reps
3C
Seated Leg Extension
3
15 reps
4A
Romanian Deadlift (Dumbbell)
3
12-15 reps
4B
Seated Row (Machine)
3
15 reps
4C
Lying Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
3A
Goblet Squat
3
12-15 reps
3B
Tricep Pushdown (Cable)
3
12-15 reps
3C
Seated Leg Extension
3
15 reps
4A
Romanian Deadlift (Dumbbell)
3
12-15 reps
4B
Seated Row (Machine)
3
15 reps
4C
Lying Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
3A
Goblet Squat
3
12-15 reps
3B
Tricep Pushdown (Cable)
3
12-15 reps
3C
Seated Leg Extension
3
15 reps
4A
Romanian Deadlift (Dumbbell)
3
12-15 reps
4B
Seated Row (Machine)
3
15 reps
4C
Lying Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
90-90
2
20 reps
RPE 1
2
Pidgeon Stretch, Hold For 2 Sec
2
10 reps
RPE 1
3
Hamstring Flossing
2
15 reps
RPE 1
4
Calf Pumps
2
15 reps
RPE 1
5
Lateral Gliding
2
20 reps
RPE 1
6
Windmills
2
10 reps
RPE 1
7
Single Leg Balance
2
1 mins
RPE 1
8
Scorpions
2
20 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
90-90
2
20 reps
RPE 1
2
Pidgeon Stretch, Hold For 2 Sec
2
10 reps
RPE 1
3
Hamstring Flossing
2
15 reps
RPE 1
4
Calf Pumps
2
15 reps
RPE 1
5
Lateral Gliding
2
20 reps
RPE 1
6
Windmills
2
10 reps
RPE 1
7
Single Leg Balance
2
1 mins
RPE 1
8
Scorpions
2
20 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
90-90
2
20 reps
RPE 1
2
Pidgeon Stretch, Hold For 2 Sec
2
10 reps
RPE 1
3
Hamstring Flossing
2
15 reps
RPE 1
4
Calf Pumps
2
15 reps
RPE 1
5
Lateral Gliding
2
20 reps
RPE 1
6
Windmills
2
10 reps
RPE 1
7
Single Leg Balance
2
1 mins
RPE 1
8
Scorpions
2
20 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
3A
Single Leg Romanian Deadlift
3
12-15 reps
3B
Bicep Curl (Cable)
3
12-15 reps
3C
Wood Chop
3
12 reps
4A
Lateral Lunge
3
12-15 reps
4B
Med Ball Slam
3
16 reps
4C
Single Arm Iso Row
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
3A
Single Leg Romanian Deadlift
3
12-15 reps
3B
Bicep Curl (Cable)
3
12-15 reps
3C
Wood Chop
3
12 reps
4A
Lateral Lunge
3
12-15 reps
4B
Med Ball Slam
3
16 reps
4C
Single Arm Iso Row
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
3A
Single Leg Romanian Deadlift
3
12-15 reps
3B
Bicep Curl (Cable)
3
12-15 reps
3C
Wood Chop
3
12 reps
4A
Lateral Lunge
3
12-15 reps
4B
Med Ball Slam
3
16 reps
4C
Single Arm Iso Row
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
TriPod Bridge
2
10 reps
2
Down Dog To Lunge Rotation
2
10 reps
3
Side Laying Overhead Rotation
2
5 reps
4
Toga
2
10 reps
5
Kneeling Hip Openers
2
10 reps
6
Kettlebell Halo
2
10 reps
7
Single Leg Balance, Eyes, Closed
2
0.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
TriPod Bridge
2
10 reps
2
Down Dog To Lunge Rotation
2
10 reps
3
Side Laying Overhead Rotation
2
5 reps
4
Toga
2
10 reps
5
Kneeling Hip Openers
2
10 reps
6
Kettlebell Halo
2
10 reps
7
Single Leg Balance, Eyes, Closed
2
0.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
TriPod Bridge
2
10 reps
2
Down Dog To Lunge Rotation
2
10 reps
3
Side Laying Overhead Rotation
2
5 reps
4
Toga
2
10 reps
5
Kneeling Hip Openers
2
10 reps
6
Kettlebell Halo
2
10 reps
7
Single Leg Balance, Eyes, Closed
2
0.5 mins
Week 1
1 / 3 Weeks
Day 1
1
Cardio1 Set
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding1 Set
10 Reps
3A
Goblet Squat3 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)3 Sets
12-15 Reps
3C
Seated Leg Extension3 Sets
15 Reps
4A
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
4B
Seated Row (Machine)3 Sets
15 Reps
4C
Lying Leg Raise3 Sets
15 Reps
Day 2
1
90-902 Sets
20 Reps
@1
2
Pidgeon Stretch, Hold For 2 Sec2 Sets
10 Reps
@1
3
Hamstring Flossing2 Sets
15 Reps
@1
4
Calf Pumps2 Sets
15 Reps
@1
5
Lateral Gliding2 Sets
20 Reps
@1
6
Windmills2 Sets
10 Reps
@1
7
Single Leg Balance2 Sets
1 mins
@1
8
Scorpions2 Sets
20 Reps
@1
Day 3
1
Cardio1 Set
5 mins
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding1 Set
10 Reps
3A
Single Leg Romanian Deadlift3 Sets
12-15 Reps
3B
Bicep Curl (Cable)3 Sets
12-15 Reps
3C
Wood Chop3 Sets
12 Reps
4A
Lateral Lunge3 Sets
12-15 Reps
4B
Med Ball Slam3 Sets
16 Reps
4C
Single Arm Iso Row3 Sets
12-15 Reps
Day 4
1
TriPod Bridge2 Sets
10 Reps
2
Down Dog To Lunge Rotation2 Sets
10 Reps
3
Side Laying Overhead Rotation2 Sets
5 Reps
4
Toga2 Sets
10 Reps
5
Kneeling Hip Openers2 Sets
10 Reps
6
Kettlebell Halo2 Sets
10 Reps
7
Single Leg Balance, Eyes, Closed2 Sets
0.5 mins