Logan Ryan Fitness
The 1x20 method is a highly effective and time-efficient training program for beginners, athletes who are in-season or just finished their season, or anyone looking to enhance overall fitness while minimizing recovery demands. The key is its simplicity to develop a well-rounded general base.
This 6-week program is built around the 1x20 method, a proven approach for developing strength, power, and durability while minimizing fatigue. You'll perform one set of 20 controlled reps for each exercise, focusing on full range of motion and perfect technique. Over the 6 weeks the reps will progressively decrease while the weight will increase.
1 sessions per week
Must use App app to view and log training
Program Training
A
Strength Warm Up 3
B1
DB Goblet Split Squat
1 x 20
B2
DB Bent Row
1 x 20
C1
DB RDL
1 x 20
C2
DB Standing Shoulder Press
1 x 20
D1
DB Goblet Side Squat
1 x 20
D2
DB Hip Thrust
1 x 20
E1
DB Goblet Squats
1 x 20
E2
RKC Front Plank
1 x 15
E3
Side Planks
1 x 15
A
Strength Warm Up 3
B1
DB Goblet Split Squat
1 x 20
B2
DB Bent Row
1 x 20
C1
DB RDL
1 x 20
C2
DB Standing Shoulder Press
1 x 20
D1
DB Goblet Side Squat
1 x 20
D2
DB Hip Thrust
1 x 20
E1
DB Goblet Squats
1 x 20
E2
RKC Front Plank
1 x 15
E3
Side Planks
1 x 15
A
Strength Warm Up 3
B1
DB Goblet Split Squat
1 x 20
B2
DB Bent Row
1 x 20
C1
DB RDL
1 x 20
C2
DB Standing Shoulder Press
1 x 20
D1
DB Goblet Side Squat
1 x 20
D2
DB Hip Thrust
1 x 20
E1
DB Goblet Squats
1 x 20
E2
RKC Front Plank
1 x 15
E3
Side Planks
1 x 15
A
Breathing Meditation
1 x 1 @ 3:00
B
Active Stretching Routine
C
Sofa Stretch
1 x 3 @ 0:10
D
Warrior II/Superman/Airplane Stretch Explained
1 x 1 @ 0:30
E
Elevated Hamstring
1 x 3 @ 0:10
F
Frogger/Goalie
1 x 3 @ 10
G
Figure 4
1 x 6 @ 10
H
SL Down Dog
1 x 6 @ 10
I
90/90 Liftoff
1 x 6 @ 0:05
J
Side Squat + Twist
1 x 3 @ 0:10
K1
Scorpion
2 x 0:20
K2
Eagles
2 x 0:20
L
Spiderman + Twist + Runner
1 x 3 @ 0:05
M
Cobra
1 x 1 @ 0:20
N
Cat-Cow
1 x 3 @ 0:10
O
Child's Lat
1 x 3 @ 0:10
A
Breathing Meditation
1 x 1 @ 3:00
B
Static Stretching Routine
C
Standing Quad Stretch
1 x 0:30
D
Earth Scoop
1 x 0:30
E
Side Squat Stretch
1 x 0:30
F
Knee Hug Stretch
1 x 0:30
G
T-Spine Twist Stretch
1 x 0:30
H
Supine Knee To Chest Stretch
1 x 0:30
I
Standing Calf Stretch (Straight & Bent Leg)
1 x 0:30
J
Foot & Plantar Fascia Sits Stretch
1 x 0:30
K
Pec Stretch
1 x 0:30
L
Overhead Tricep Stretch
1 x 0:30
M
Child's Lat
1 x 0:30
