Strength Week
Monday 14th October
Strict press x8-10
Reverse lunges x8 each leg
x4
Press up x10
Squats x8-10
x4
Wide squats x12
Single arm press x10 each arm
x4
Glute bridges x15 banded and weighted
Clams x10 each
x4
ALL -
Plank toe touches 20s
Roll ups 20s
x3
Crossbody crunches 20s
Reverse plank hold 20s
x3
Tuesday 15th October
Split class in half and work in pairs
1
Bench squats x12
Thrusters x12
x4
Press ups x12
Wall sit
x4
2
Bent over row x12
Overhead lunges x8 each
x4
Glute bridges x15
Wide squats x12
x4
Strong
Squats 5x5
Deadlifts 5x5
Barbell press 5x5
Prone bench row 3x8-10
Chest press 3x8-10
Wednesday 16th October
Reverse lunges x8 each
Turkish get up x3 each
Glute bridges x15 each
x4
Strict press x8-10
Squats x8-10
Reverse plank hold count to 20-30
x4
Toes to bar (lying) x10
Bent over row x12
Plank count to 20-10
x4
all together 5 rounds all bodyweight
20 squats
20 glute bridges
20 lunges
10 press ups
Thursday 17th October
Overhead single arm lunges x8 (right
Overhead single arm lunges x8 (left)
Plank toe taps x20
x4
Squats x8-10
Plank row x10 each side (keep hips still)
Reverse plank hold count to 20-30
x4
Shoulder taps x20 (hips still)
Russian twists x20
Turkish get up x3 each
x4
all together 4 rounds bodyweight or banded
Glute bridges x20
Clams x10 each side
Ab extensions x10
Press ups x10
Friday 18th October
Working in pairs 4 rounds each
Lying leg curls x12
Wall sit
Squat press x12
Glute bridges
Thrusters x12
Reverse plank hold
Alternating lunges x8 each
Chest press with barbell
Bent over row x12
Ab extensions
all together -
Crossbody crunches 20s
Side plank x20s each side
x3
تعليقات