The Hut Programme WC 9 March

Monday

2 on each station if busy

45:20 x3

inside

1 - squats

2 - air bike

3 - ball slams

4 - BB pull ups

5 - sit ups

6 - Standing alternating DB press

7 - DB burpees

8 - Plate G2OH

Finisher 👇

Banded glute bridges (+DB or BB)

Banded abductions x10 each side

Tuesday

1 BB and 1 set of DB each

EMOM x6

10 thrusters

10 press ups

EMOM x6

10 DB squats

10 KB swings

4x10

BB press

DB bent over row

DB RDL

Split squats 10 each side

Arms 3x10

Bicep curls DB

Lying tricep extensions DB

Side raises DB or red/yellow plates

Wednesday

2 on each station if needed/busy

4 mins on each, do 10 reps of each then move station

inside

1 - heels elevated squats

2 - Standing DB shoulder press

3 - Glute bridges

4 - KB deadlifts

5 - DB bent over row

6 - down ups

7 - sit ups

8 - air bike

All together 1 barbell each 3x10

Thrusters

Bent over row

Reverse lunges

Banded glute bridges (+DB or BB)

Banded abductions x10 each side

Thursday

In pairs complete 4 mins on each, 10 reps each exercise, stay on same exercise until 4 mins complete

1 - KAS glute bridge, banded abductors (10 each side, light band around ankle)

2 - RDL, bulgarian split squats

3 - BB push press, DB bench press

4 - press ups, russian twists

5 - wall sit (count 20), DB squats

6 - sit ups, inchworms

Finisher:

30 banded squats

30 banded crabb walks

30 shoulder taps

30 bicycles (slow)

30 plank (count 30)

Friday

1 - 4x6 Deadlifts

2 - 4x6 DB push press superset 4x6 pull ups

3 - 3x10 DB goblet squats superset 3x20 KB swings

4 - 3x12 seated row superset 3x12 press ups

5 - 3x12 floor chest press superset 3x12 lateral raises

6 - 3x20 flutter kicks superset 3x30 second plank

Finisher - 30 glute bridges, 30 shoulder taps