Trubee Training Phase 1

Trubee Training Phase 1

Phase 1, weeks 1 – 8, Build the foundation

This phase sets the stage for all other phases to come. Taking the time early on and building a rock-solid foundation will set you up for success now and down the road. Take your time, prioritize quality over quantity of repetitions and learn the movements to the best of your capacity.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 8: use an RPE of 8 for exercises where external weights are used.

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Warm Up - Complete in descending order & repeat a 2nd time if needed

Foam Roll Series

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Clams

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Hip stretch with Pelvic lock

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Lying Arm Slides

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Workout

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

Glute Bridge

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Resistance band pull-apart

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Hip Alignment Deadbug

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Front Barrier Broomstick RDL

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Full kneeling Front shoulder raise

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Cool Down

Figure 4 Wall Stretch

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Adductor & Hamstring V stretch

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Door knob Lat stretch

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