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Workout plans & programmes:
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Athlete
Power
Energy
Regenerate
Anywhere
Workout of the Week
Focus blocks
Current month
WARM UP
Sprinter Step Back 5 reps/side
Bent Arm Circles 10 reps/direction
Kneeling Prisoner Extension 10 reps
Birddog 5 reps/side
Hip Flexor Side Bends 5 reps/direction/side
Warm Up | September 2025
Course:
Warm Up
Month:
September 2025
Current month
Athlete
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Athlete #2 | September 2025
Course:
Athlete
Month:
September 2025
Athlete #3 | September 2025
Course:
Athlete
Month:
September 2025
Athlete #1 | September 2025
Course:
Athlete
Month:
September 2025
Current month
Power
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Current month
Energy
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Energy #3 | September 2025
Course:
Energy
Month:
September 2025
Energy #2 | September 2025
Course:
Energy
Month:
September 2025
Energy #1 | September 2025
Course:
Energy
Month:
September 2025
Current month
Regenerate
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Regenerate #2 | September 2025
Course:
Regenerate
Month:
September 2025
Regenerate #1 | September 2025
Course:
Regenerate
Month:
September 2025
Current month
Velocity
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VELOCITY | September 2025
Course:
Velocity
Month:
September 2025
Current month & week
Workout of the week
Workout of the Week | Demo | Upper | Lats Amore
Type:
Upper
Week:
Week 3
Workout of the Week | Demo | Upper | Pec-tacular
Type:
Upper
Week:
Week 2
Workout of the Week | Demo | Lower | Mega Gym
Type:
Lower
Week:
Week 5
Workout of the Week | Demo | Lower | Ski Season
Type:
Lower
Week:
Week 4
Workout of the Week | Demo | Lower | Gaia Glutes
Type:
Lower
Week:
Week 3
Workout of the Week | Demo | Lower | Sprint Circuit
Type:
Lower
Week:
Week 2
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Current month
Focus blocks
Select your focus block to get started.
Glutes
Fitness & Strength
Triceps
Abs & Fitness
Biceps
Fitness
Shoulders
Abs
Thighs
Strength & Cond.
Shoulders
Focus Block | Alternative Delts
Month:
September 2025
Fitness & Strength
Focus Block | Farmer Strength Endurance
Month:
September 2025
Mobility
Focus Block | Hip & Lower Back Rotation
Month:
September 2025
Thighs
Focus Block | Lower Leg Legends
Month:
September 2025
Abs
Focus Block | Mobile Abs
Month:
September 2025
Strength & Conditioning
Focus Block | Rhythmic Jumping
Month:
September 2025
