swarthmore, pa.

629 S. Chester Road 
Swarthmore, PA 19081

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morton, PA.

32 S. Morton Avenue Suite 100, Morton PA. 19070

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© Thomas DeVietro Strength & Conditioning  2016  |  ©  The Ready Room  2018  |  All Rights Reserved

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Group Program: The Ready Room Morton TDSC

Monday January 6th 2020 - Strength

1. Deadlift

3 sets, 5 reps, 2 minutes rest

2. 3 rounds:

10 Bent Over Rows

10 Push Ups

10 Step Ups Alternating L/R

3. 3 rounds:

10 Curls

10 tricep extensions

10 Banded Leg Lifts


Tuesday January 7th 2020- Conditioning

1. 2 rounds, rotate, 2 rounds:

- Half Kneeling Ball Slams L/R

- Banded Palof Press

- Foam Roller Dead Bugs Alternating L/R - Thigh

- Yoke Lateral Under L/R 4ft

- Row

- Assault Bike

2. Core Cool Down with Coach


Wednesday January 8th 2020- Strength

1. Squat

3 sets, 5 reps, 2 minutes rest

2. 3 rounds:

10 Single Arm Overhead Press

10 TRX Rows

10 Kettlebell Swings

3. Sleds Sprints- 10x1


Thursday January 9th 2020- Conditioning

1. 2 rounds, rotate, 2 rounds:

- Half Kneeling Battle Rope Slams L/R

- Half Kneeling Banded Chops L/R

- Foam Roller Dead Bugs Alternating L/R - Foot

- Yoke Lateral Over L/R 4ft

- Row

- Assault Bike

2. Core Cool Down with Coach


Friday January 10th 2020- Strength

1. Bench Press

3 sets, 5 reps, 2 minutes rest

2. 3 rounds:

10 Incline DB Bench Press

10 DB Bent Over Rows

3. 3 rounds:

10 Push Ups

10 Curls


Saturday January 11th 2020- Conditioning

1. 15 minutes:

3 Cleans

6 Kettlebell Swings

9 Squats

2. 10 minutes:

3 Plank Ball Slams

6 Single Leg to Double Leg Broad Jumps

9 Squat Jacks






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