IST Training v1

This program is designed to focus on both stability and strength.  Perform the exercises list below 3 times per week. For example: Monday-Wednesday-Friday.  Perform Cardio activity for 20-30 minutes 3 times per week.  The cardio activity can be performed on separate days or following the workout.

Beginners:  1 set 15-20 reps

Intermediate: 2-3 sets 12-15 reps

Advanced: 3 sets 12 reps

 

Warm Up (use a dynamic warm up)

• Medicine Ball standing twist 10 p/s
• Medicine Ball wood chops 10 p/s
• Medicine Ball extensions 10
• Repeat the warm up for 3 sets.  Progressively get faster on each set.

Workout

• Back Extension paired with SB Hamstring Curls
• Standing Chest Press paired with Push Ups
• Pull Ups or Lat Pulldowns paired with Reverse Flies
• Shoulder Press paired with Scaption
• Stability Squats paired with Jump Squats

Cool Down

• Light stretching as needed