Strength week WC 02 Sept 2019
Monday 2nd Sept
Working in pairs
Squats x8-10
Barbell press x8-10
4x
Lunges 8 each leg
Bent over row x10
4x
Single arm press x8 each
Glute bridges x10-12
4x
All together - split class into 3 - keep going until squats have been finished
Bench squats x10
Press ups
Shoulder taps
4x
Rocky press x8
Ab extensions
Plank
4x
Tuesday 3rd Sept
Working in pairs
Squats x10
Lying leg curls
4x
Barbell press x8-10
Lunges alternating
4x
Chest press x10
Wall sit
4x
All together
Single arm press x8 each side
Press ups
Ab extensions
4x
Shoulder taps x30
Crossbody crunches
Plank
BodyFIT Strong
Deadlifts 5x5
Squats 5x5
Pull ups 3xAMRAP
Barbell press 3x6-8
Deficit lunges 3x8 each
Wednesday 4th Sept
Glute bridges x12
Lunges x8 each leg
4x
Barbell press x8-10
Bench squats x8-10
4x
Press ups x10
Bent over row x10
4x
Side lunges x8 each
Rocky press x8
4x
Toes to bar x10
Scissors x20
Plank hold count to 30
4x
Thursday 5th Sept
in pairs 4 rounds each
Squats x10
Side squats
Single arm press x8 each side
Press ups
Lunges x8 each side
get ups
Bent over row x12
Shoulder taps
Plank row x12 each side
Plank
lying leg curls x12
Side lunges alternating
Friday 6th Sept
Side squats x8 each side
Glute bridges x15
Knee to elbow x20
4 rounds
Barbell press x8
Side raises x10 (1.25 plates/2.5kg plates)
4 rounds
Press ups x12
Reverse lunges x10 each leg
Leg raises x10
4 rounds
Shoulder taps x20
Scissors x20
4x
Saturday 7th Sept
in pairs 4 rounds each
Static lunges x8 each leg
Wall sit
Press ups x12
Shoulder taps
Bent over row x12
Leg raises
Barbell press x12
Reverse plank hold
All 15 min AMRAP
Shoulder taps x20
Knee to elbow x20
Shoulder press x20 (2.5kg plate)
Side raises x20 (2.5/1.25kg plates)
Air squats x20
Down ups x5
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