December 18 Sessions

Warm Up

External Rotations x 10

Band Pull Apart x 20 reps

Band Up & Over’s x 15 reps

Overhead Band Squats x 20 reps

Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

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Theme  1 Primer Round

Supersets there after

30/30

 

Wednesday Thursday 50/10

Tempo training

1 2 1 2

Up Hold Down Hold

 

45/15 Mazrai track

4 times round

Once on each

 

 

Exercises 1A) Leg Extension Leg Ext DB Goblet Squat

 

1B) DB Goblet Squat BB Calf Raisers DB Clean & Press

Change Halfway

 

2A) Press Ups Dips or Tricep Plate Ext Dips

 

2B) Cable Lat Pulldown

 

Cable Flys Cable Rear Fly

 

3A MEN) DB Incline Curl

3A LADIES) DB Lat Raisers

 

DB Squats

 

Static Plate Lunge

Change Halfway

 

 3B) Narrow Row

 

Single Wide Row

Change Half Way

Bicycle Sit Up

 

 

Strength Round

1 – Leg Ext Hold

2 – DB Goblet Squat

3 – Dips

4 – Pull Ups

5 – DB Incline Press

6 – Narrow Row Hold

 

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