Strength Week
Monday 11th November
Squats x10
Barbell press x10
x4
Glute bridge 5sec hold at top x10
Single arm shoulder press x8
4x
Lunges x8 each leg
Lying toes to bar x10
4x
Heels elevated squats SLOW x10
Lying leg curls x12 SLOW
3x
Shoulder taps x30
Crossbody crunches x20
3x
Tuesday 12th November
Pairs 4x rounds for quality
Barbell press x8
Bent over row
Chest press x10
Press ups
Single arm strict DB press x10 each
Wall sit
1 and 1/4 squats x10
Bear crawl hold
Finisher:
20 glute bridges banded
20 side steps banded
20 toes to bar
3x
Strong
Barbell pull ups 3x AMRAP
1 & 1/4 squats
Sumo deadlifts 5x5
Stiff leg deadlifts 3x8
Lat pull down 3x8
DB shoulder press 3x8
Beginner
Glute bridges 2x 20 banded, 2x 20 weighted
Heels elevated squats 4x15
Barbell press 4x15
Lunges 3x10 each leg
Bent over row 3x15
Shoulder taps 3x20
Abs -
crossbody crunches x20, ab extensions x10 - 3x
Wednesday 13th November
20 lunges (10 each)
10 toes to bar
20 glute bridges
10 toes to bar
20 side lunges (10 each)
10 toes to bar
5x
8 x strict press
8 x push press (barbell press using legs)
8x press ups
rest 1 min
4x
12x squats
20x russian twists
5x get ups
4x
20 banded glute bridges
20 ab extensions
20 flutter kicks
4x
Thursday 14th November
in pairs for quality 4x rounds each
Squats x10
Wall sit
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
down ups
Abs:
20 russian twist
20 scissors
plank hold count to 20
3x
Friday 15th November
in pairs 3 rounds each for quality
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 x10
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