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 | Wednesday/Thursday | Friday/Saturday | |
| Theme | 1 Primer Round
Supersets there after 30/30
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Wednesday Thursday 50/10
Tempo training 1 2 1 2 Up Hold Down Hold
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45/15 Mazrai track
4 times round Once on each
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| Exercises | 1A) Leg Extension | Leg Ext | DB Goblet Squat
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| 1B) DB Goblet Squat | BB Calf Raisers | DB Clean & Press
Change Halfway
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| 2A) Press Ups | Dips or Tricep Plate Ext | Dips
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| 2B) Cable Lat Pulldown
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Cable Flys | Cable Rear Fly
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| 3A MEN) DB Incline Curl
3A LADIES) DB Lat Raisers
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DB Squats
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Static Plate Lunge
Change Halfway
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| 3B) Narrow Row
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Single Wide Row
Change Half Way |
Bicycle Sit Up
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Strength Round
1 – Leg Ext Hold
2 – DB Goblet Squat
3 – Dips
4 – Pull Ups
5 – DB Incline Press
6 – Narrow Row Hold