Volume week
Monday 21st October
EMOM x8
Squats x10
Barbell press x10
EMOM x8
Lunges x20
Press ups x5
3x20
Glute bridges
Shoulder taps
Plank toe taps
3x20
Squat pulse banded
Side steps banded
Side kicks banded (10 each side)
Tuesday 22nd October
Reps 20/15/15/20 - working in pairs
Glute bridges
Lying leg curls
Chest press
Shoulder taps
AMRAP 10min
Side squats x8 each
Get ups x5
Crossbody crunches x20
Shoulder taps x20
AMRAP 10min
Press ups x10
Flutter kicks x20
Ab extensions x10
Barbell press x10
Wednesday 23rd October
3 rounds
5 down ups
20 lunges
20 russian twist
20 in/out jumps
2 rounds
30 glute bridges banded & weighted
30 banded squats (slow on way down)
30 banded side steps
30 banded side kicks (15 each side)
30 shoulder taps
30 plank twists
1 round
20 shoulder press (1.25/2.5kg plates)
20 side raises
20 around the world
20 bent over row
Thursday 24th October
reps 20-18-16-14-12-10
Seated DB press (floor, leg in front)
Overhead lunges (one DB overhead do half the set reps then switch arms)
Glute bridges
3 rounds
20 single leg glute bridges (10 on each side)
20 shoulder taps
20 flutter kicks
All together - everyone picks a circuit card
1 person doing 15x ball slams, everyone else keeps going then all move round
Friday 25th October
4 teams (10 mins per station - 4 exercises per station)
1 -
Barbell press x20
Shoulder taps
Reverse plank hold
Bear crawl hold
2 -
Glute bridges x20
Lying leg curls
KB swings
Down ups
3 -
Bent over row x20
Get ups
Step ups
Wall sit
4 -
Squats x20 (banded or weighted)
Knee to elbow
Side lunges
Plank twists
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