August Sessions 2019

Warm Up

  • External Rotations x 10
  • Band Up & Over’s x 10 reps
  • Band Pull Apart x 15 reps
  • Overhead Band Lunge x 10 Reps
  • Overhead Band Squats x 10 reps

Monday & Tuesday

40/20 one on each x4 rounds

0. Leaning on rack single dB row
0. DB RDL (pole)
0. Ball hamstring curls
0. Cable shoulder press standing (light)
0. 1 arm Clean squat press CHW
0. Wide row

 

Increase time/ decreased reps /increase sets each week

All one on each x4 round

Wednesday & Thursday

50/10 once on each 4 times round

0. Leg extension
0. Dumbbell squats
0. Dips
0. Hold squat rope upright row
0. Flat press (1hole)
0. Narrow row

Isolation session
2:2 tempo

Friday & Saturday

0. Single leg extension alt
0. Static lunge plate change half way
0. Bicycle sit ups
0. Leaning lat raise change half way using cuffs
0. Bench single arm Db skull crusher CHW
0. Single arm row change half way

Strength Round

July-August-September

  • Alternating Leg Ext
  • DB Clean/Squat/Press
  • Dips
  • Pull Ups
  • DB Incline Press
  • Narrow Row Hold

Alteration To Strength Round

ENJOY