AR Home Coaching Program: an insight into our programming

If one thing has become clear, it's the fact home training is the new normal and might be for sometime.

We understand that not everyone has access to a well-equipped home gym with barbells, dumbbells + kettlebells. The good news is, regardless of what equipment you have available - an AR Home Coaching Program is individualised for you, progressive in nature and meticulously structured by an AR Coach who will help guide you and keep you accountable.

On Monday’s we squat, with a focus on the lower body. These examples will demonstrate how we can modify a workout while we’re training at home, so you can continue to get all the benefits regardless of your equipment limitations.

Barbell Sample Programming
A. STRENGTH
Every 90s for 4 Rounds
8 x Back Squats @70%, 4010 Tempo 

B. ACCESSORY MOVEMENTS
8 x Barbell Front Rack, Front Stepping Lunges, 2010 Tempo, Rest 15s
8 x Barbell Romanian Deadlift, 4010 Tempo, Rest 90s
4 Rounds

C. CONDITIONING
5 Rounds For Time:
21 Front Squats
15 V-Ups
9 Lateral Burpee Over Bar

Dumbbell Sample Programming
A. STRENGTH
Every 120s for 4 Rounds
30s Wall Sit
10 x Dumbbell Front Rack Squats, 3010 Tempo

 B. ACCESSORY MOVEMENTS
8 x Dumbbell by Side, Front Stepping Lunges, 2010 Tempo, Rest 15s
8 x Dumbbell Romanian Deadlift, 4010 Tempo, Rest 90s
4 Rounds

C. CONDITIONING
Every Minute on the Minute until failure:
1 Devils Press + 1 Front Squat + 1 Push Press
2 Devils Press + 2 Front Squat + 2 Push Press
3 Devils Press + 3 Front Squat + 3 Push Press

Kettlebell Sample Programming
A. STRENGTH
Every 120s for 4 Rounds
8 x Double Kettlebell Front Squat, 4010 Tempo
8 Vertical Jumps

 B. ACCESSORY MOVEMENTS
8 x Front Rack, Front Stepping Lunges, 2010 Tempo, Rest 15s
8 x Double Kettlebell Romanian Deadlift, 4010 Tempo, Rest 90s
4 Rounds

C. CONDITIONING
1-min at Each Station - 4 rounds For Total Reps
Min 1. Double Kettlebell Deadlift
Min 2. Double Kettlebell Hang Power Clean
Min 3. Double Kettlebell Push Press
Min 4. Lateral Burpee over Kettlebell
Min 5. Rest

No Equipment Sample Programming
A. STRENGTH
90s ON, 60s OFF
30s Wall Sit
5 x Tempo Air Squats, 5010 Tempo
MAX Squat Jumps Remaining Time

B. ACCESSORY MOVEMENTS
12 x 1 + ¼ Split Squat, 32X1 Tempo, Rest 15s
*1/4 rep in the bottom position.
12 x Loaded Backpack Romanian Deadlift, 4010 Tempo, Rest 90s
*Stand off something to allow greater range of motion.
4 Rounds

C. CONDITIONING
1-min at Each Station - 4 rounds For Total Reps
Backpack Thrusters
Hops over Backpack
Backpack Sumo High Pull
Sit Ups
Backpack Reverse Lunges
Burpees
2 Minute Rest

If this sounds like something you would enjoy, jump on board our Home Coaching Program.