BodyFIT WC 30th Sept 2019
Strength Week
Monday 30th September
Split class into two - 4 rounds each then switch
1st team
Bench squats x10
Press ups x10
Rocky press x8
2nd team
Squat press with barbell x10
Bent over row x10
Lunges x8 each leg
THEN
4 rounds each then switch over
1st team
Lying leg curls x10
Glute bridges x15
2nd team
Side lunges x8 each leg
Crossbody crunches x20 (slow)
ALL -
Glute bridges banded hold for 5 seconds at top of EACH rep
Shoulder taps x20 - NO hip movement
Clams x10 each side
4 rounds
Tuesday 1st October
Goblet squats x12 - count to 3 secs on way down & 3 on way up SLOW
Press ups x12 - STRICT
4x
Glute bridges x12 - hold for 5 secs at top of EACH rep
Side lunges x8 each leg
4x
Chest press x12
Turkish get up x5 each side - STRICT
4x
Barbell press x10
Shoulder taps x30 - NO hip movement
4x
ALL -
Crossbody crunches 30sec
Reverse plank hold 30sec
3x
Flutter kicks 30sec
Plank 30sec
3x
STRONG
Squats 5x5
Lunges 3x8 each leg
Deadlifts 3x8
Pairs -
Thrusters with DBs x10 each
Single arm row x each arm
4x
Hip thrusts x6-8
Press ups x8 STRICT
4x
Wednesday 2nd October
PAIRS - 4x each
Thrusters with DB (squat press) x10
Bent over row with barbell 80% max
Glute bridges x12
Wall sit
Lying leg curls x12
Alternating lunges
Press ups x12 - STRICT
Chest press
Barbell press x8 - STRICT
Goblet squats heels elevated (SLOW)
ALL -
Toes to bar x10
Flutter kicks x20
Plank count to 30
3x
Banded glute bridges x50
Bodyweight alternating lunges x50
1x
Thursday 3rd October
A -15mins - QUALITY - slow it down!!
Goblet squats x10
Bent over row x10
DB single arm press x8 each
Strict press ups x10
Turkish get up STRICT x5 each side
B -
Strict Barbell Press x8
Lunges x8
4x
Weight plate sit up x10
Plank row x10 - hips STILL
4x
Chest press x10
Shoulder taps x30 - hips STILL
4x
To finish - 50 banded glute bridges, 50 bodyweight lunges alternating (add abs if time)
Friday 4th October
Pairs 4x each
Bench squats x10
Wall sit
Lying leg curls x12
Alternating lunges
Squat press x10
Press ups
Side squats x8 each
Bent over row
Shoulder taps x30
Crossbody crunches
ALL -
Flutter kicks 30 secs
Reverse plank hold 30 secs
3x
Glute bridge hold 30 secs
Plank hold 30 secs
3x
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