WC 10th Feb
Strength Week
Monday 10th Feb
in pairs 4 mins on each station (one pair on each station)
1 -
Squats (with DB or on squat rack) x10
Single arm DB press x8 each arm
2 -
Leg extension machine x12
Lying leg curls x12
3 -
Barbell press x10
Shoulder taps x20
4 -
Ball slams x10
TRX row x10
5 -
Front Alternating Lunges x16 (8 each leg)
Glute bridges x12
6 -
Press ups x10
Bent over row x12
7 -
Tricep dips x10
Sissy Squats x12
Tuesday 11th Feb
In pairs -
Ball slams x15
Behind head press x15
Repeat 4x with 45 rest in between sets
Thrusters x12
Squat hold with weight
4x with 30sec rest in between sets
Bent over row x12 with 2 sec hold at toop
Plank hold
4x
Single leg squats x10 each leg
Side lunges x10 each leg
4x
Finisher - 50 glute bridges weighted & banded, 20 clams each side, 20 fire hydrants each side,
finished with 1 min glute bridge HOLD
Beginners class - same but go through each one with them all for one round then pair them up
and get them to work through it on their own for 3 rounds of each
Wednesday 12th Feb
Start half class on one and half on the other then switch
5 rounds
10 Squats
10 Press ups
10 Barbell press
45 sec - 1 min rest in between sets to recover and keep weight high
4 rounds
16 reverse lunges
16 toes to bar
16 single arm press (8 each side)
All together
4 rounds
16 Chest press with barbell (lying on floor)
20 shoulder taps
Bear crawl hold for 30 seconds
4 rounds
16 bent over row
20 bear crawl shoulder taps
20 crossbody crunches
abs - 30 sec ab extensions, 30 sec reverse plank hold, 20 sec rest - 4x
Thursday 13th Feb
12 AMRAP
10 strict press
10 ab roll ups
10 press ups
20 glute bridges
20 crossbody crunches
16x goblet squats (DB)
16x lying leg curls
16x lunges (8 each side)
4x with 1min rest in between sets
20 shoulder taps
20s bear crawl hold
4x
8-12x Devils press - in pairs switch over and rest after each one
5 rounds
Abs - reverse crunches x20, side reaches x20 - 3x
ab extensions x15, plank hold count to 30 - 3x
Friday 14th Feb
in pairs 4 mins on each station (one pair on each station)
1 -
Squats (with DB or on squat rack) x10
Barbell press x10
2 -
Leg extension machine x12
Reverse alternating lunges x16
3 -
Single arm shoulder press x8 each
Shoulder taps x20
4 -
Ball slams x10
TRX row x10
5 -
Step ups onto box x16 (8 each leg - one leg at a time)
Glute bridges x12
6 -
Press ups x10
Bent over row x12
7 -
Tricep dips x10
Thrusters x12
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