Strength week
Monday 24th June 2019
Squats
Barbell press
4x10
Glute bridge with 5sec hold top of each rep x12
Single arm press x8
4 rounds
Bent over row x12
Lunges x8 each leg
4 rounds
In pairs:
Lying leg curls x12
Plank
3x
Press ups x12
Knee to elbow
x3
Tuesday 25th June 2019
4 rounds
Squats x8
Single arm press x8 each arm
Glute bridges x15
4 rounds
barbell press x8
press ups x12
Lunges x8 each leg
4 rounds
single glute bridges x15 each leg
bent over row x12
knee to elbow x20
Abs - crossbody crunches 3x20, leg raises 3x10, butterflies 3x20
Finisher: press ups AMRAP, rocky press AMRAP, around the worlds AMRAP
Wednesday 26th June 2019
in pairs:
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
banded glute bridges
Friday 28th June 2019
Side lunges x8 each side
Glute bridges x15
Knee to elbow x20
4 rounds
Barbell press x8
Side raises x15 (1.25 plates/2.5kg plates)
4 rounds
Press ups x12
Reverse lunges x10 each leg
Leg raises x10
4 rounds
Finisher -
single arm press x8 each arm
shoulder taps x20
glute bridges x20
BodyFIT Strong
Deadlift technique 4x6-8
Squats 5x5
Shoulder press 5x5
Bench press 5x5
Saturday 29th June
in pairs 3 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
Emom x8
BB press x5
Ab roll ups x5
EMOM x8
Squats x5
glute bridges x10
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