WC 18 April
This week we are going to focus on strength. Reps are lower on most exercises to enable going heavier. You may need more rest between sets so please take your rest!
Challenge this week is how long can you hang for?!
Monday
In 3s
1- triple contraction hip thrusts x10, front foot elevated lunges x8 each, Romanian deadlifts x10
3x
2- high step ups on cable x8 each leg, heels elevated squats x10, leg extensions x10
3x
3- deadlifts x8, side raises x10, bent over row x10
4x
4- barbell press x8, lying chest press x10, bicep curls x10
4x
5- Tricep db extensions x10, reverse crunches x10, press ups x10
4x
Abs finisher:
Slow bicycles x20
Russian twists x20
Tuesday 19 April
In 3s - 3x of each
1- pause squats (2s) x8, lying leg curls x10, reverse crunches x10
2- deadlifts x8, press ups x10, Russian twists x20
3- thrusters x10, bent over row x10, Y raises x1
4- hip thrusts x10, Romanian deadlifts x10, cable crunches x10
5- barbell pull ups x10, bicep curls x10
Strong
Pull-ups 4x5
Deadstop hip thrusts 4x6
Deadlifts 4x6
Squats 3x8 superset lying leg curls 3x10
Seated shoulder press 3x8 superset pull ups 3x8
Seated row 3x8 superset bicep curls 3x8
Wednesday 20 April
Work in pairs
1- Bulgarian split squats x10 each leg, lying leg curls 3x10
2- romanian deadlifts x10, heels elevated squats x10
3- single arm DB press 3x8 each side, side raises 3x15
4- bent over row 3x10, plank row 3x10, reverse crunches 3x10
5- thrusters 3x10, bent over db row 3x10, ab extensions 3x10
Finisher:
20 glute bridges
20 side steps banded
20 slow bicycles
3x
Thursday 21 April
In 3s - 5 mins on each
1- 10 man makers, 10 plank row
2- 10 reverse lunges each leg, 20 shoulder taps
3- 10 goblet squats, 10 thrusters
4- 20 KB swings, 10 hip thrusts/glute bridges
5- 10 barbell press, 10 side raises
6- 10 press ups, 10 bicep curls
Abs finisher:
20 Russian twists
20 slow bicycles
20s side plank
3x
Friday 22 April
In 3s
1- triple contraction hip thrusts x10, Bulgarian split squats x8 each, Lying DB curls x10
3x
2- high step ups on cable x8 each leg, heels elevated squats x10, leg extensions x10
3x
3- deadlifts x8, Y raises x10, bent over row x10
4x
4- barbell press x8, lying chest press x10, bicep curls x10
4x
5- Tricep db extensions x10, reverse crunches x10, press ups x10
4x
Abs finisher:
Slow bicycles x20
Russian twists x20
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