December 2019 Sessions

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

1 Lower Round 1 Upper Round
40/20
Once on each x4 round

  1. Leg Extension/Plate tricep extension
  2. 1 DB rear lunge/1 DB single arm lat raise CHW
  3. Bicycle sit ups /Dips
  4. Cable squat /Cable shoulder press
  5. 1 DB single leg glute bridge CHW/ Close grip press ups
  6. Plate calf raises with box /Row hold

Wednesday & Thursday

Once on each 4 times round 30:30
Opposite way around the room

  1. Narrow Row
  2. 1 DB Clean & Press
  3. Bench Incline Cable Fly
  4. Box Feet Elevated Press Up
  5. Box Lunge Front Foot Elevated CHW
  6. DB Deadlifts

Friday & Saturday

50/10
Slow tempo 1212 half way there normal 1:1:1:1 tempo
The big 6 with a twist
Once on each x4 round

1. Leg extension
2. DB squat
3. Plate lunge rear
4. Pull ups ( jump up negatives for 1212 then bands if needed)
5. Chest press flat (2 notch)
6. Wide row

Strength Round

October – November – December

1.Goblet squat
2.Roll outs
3.Dips
4.Pull ups
5.Floor static lunges CHW
6.Row wide
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