Monday 26 July - Strength
5x5 strict press
5x5 push press
3x10 each leg single leg squats
in pairs 4 rounds each for quality
Static lunges x8 each leg
Wall sit
Press ups x12
DB thrusters
Bent over row x12
Man makers
Barbell press x12
Reverse plank hold or handstands
Tuesday 27 July
4 mins on each station
1 - Squats x10
Single arm DB press x8 each arm
2 - Good mornings x12
Deadlifts x12
3 - Rocky press x10
Ball slams x10
4 - Deficit lunges x16
Glute bridges x15
5 - Close grip chest press x12
Bent over row x12
6 - Tricep extensions x10
Hammer curls x10
7 - Feet elevated squats x12
Plate front raises x12
Wednesday 28 July
in pairs 4 rounds of each - one person does reps other keeps going until partner finished
Squats x10 heavy
RDLs
Single arm press x8 each side
Wide grip bent over row
Lunges x8 each side
Elevated press ups
Bent over row x12
High plank hold
Man makers x10
Bent over DB rows
Lying leg curls x12
Squat jumps
Thursday 29 July
1 min on each x3 - 30s rest in between each exercise
Alternating DB clean and press
Rocky press
Press ups
Plank
1 min on each x3 - 30s rest in between exercises
Glute bridges
Deficit deadlifts (standing on 10kg plate each going all the way to floor)
Feet elevated goblet squats
Frog bridges (glute bridge but with feet together and knees still apart)
Working in pairs 3 rounds of each - one rests one goes
Pull ups x10
Close grip bench press x10
Single arm press x8 each side
Bent over wide grip rows x12
Friday 30 July
Single leg squats 1x20 3x10
Step ups 3x10
Rest 45 secs after each set
Squats x15 straight into 20 lunges x3
Press ups x15 straight into barbell press x15 x3
Glute bridges x15, RDLs x15, standing banded kickbacks x10 each side - x3
Side raises x10, front raises x10, bent over row x10 - x3
Abs - 3x20
Russian twists
Leg raises
Bicycles
Plank saws
Comentários