Volume week
Monday 29th July
reps 20/15/10/15/20 - weight increases as reps decrease
Squats
Barbell press
Lunges
Bent over row
Plank row (each side)
AMRAP 20min
Glute bridges x20
Squat jumps x20
Knee to elbow x20
Press ups x10
Seated on floor DB shoulder press x10 (controlled)
Around the worlds x10 (1.25kg plates)
Tuesday 30th May
1 round
20 shoulder press - 2.5kg plates
20 side raises - 1.25kg plates
20 around the worlds - 1.25kg plates
20 bent over row (barbell)
2 rounds
30 Glute bridges
30 Squats
30 Barbell press
30 Crossbody crunches
3 rounds for time
20 squat jumps
20 down ups
20 lunges
20 russian twist
20 toes to bar (lying down)
20 KB swings
BodyFIT Strong
Hip thrusts 4x10
Deadlifts 5x5
Squats 4x8-10
DB shoulder press 3x10-12
Seated row 3x10-12
Single arm cable row 3x10-12 each arm
Wednesday 31st May
2 rounds banded
50 glute bridges
20 clams on each leg
20 side steps each side
20 fire hydrants each side
20 squats with band
12 AMRAP
15 barbell press
15 press ups
15 weighted glute bridges
15 tricep extensions
15 bent over row
12 AMRAP
20 toes to bar (lying on floor)
20 squats
20 seated shoulder press (2.5kg plates or more)
20 crossbody crunches
20 side squats
Thursday 1st August
20-18-16-14-12-10-8
Seated DB press (on floor)
Squats
Press ups
Glute bridges
In/out jumps
3 rounds for time
10 single leg glute bridges
10 plank row (each side)
8 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep)
Saturday 3rd August
In teams of 4 (4 stations and 4 people per station) on each station for 10 mins
Station 1: person doing barbell press does 20 reps and everyone else keeps going then move round.
Glute bridges
Barbell press x20
Plank hold
Cross body crunches
Station 2:
In/out jumps
Squats x20
Press ups
Reverse plank hold
Station 3:
Lunges x20 total
Shoulder taps
Wall sit
Bent over row
All together:
100 glute bridges
100 side steps
100 shoulder taps
30 crossbody crunches
30 side reaches
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