February 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

50/10
Half way partials unless stated otherwise

1. Leg Extension
2. Ball Hamstring Curls
3. Rear Lunge DB (full reps)
4. Chest Fly (High Incline Standing)
5. Bench Incline Rear Fly’s
6. Wide Row

Wednesday & Thursday

40/20
Holds half way unless stated otherwise

1. Leg Extension
2. Goblet Squat (Plate/DB’s)
3. Dips
4. Cable Rope Pull Throughs (Glute) (Full Reps)
5. Sitting Shoulder Press
6. Narrow Row

Friday & Saturday

Full Reps
Heavy Day 30/30

1. DB Squats
2. BB Squats
3. Static Lunge (Change Halfway
4. Face Pulls
5. Flat Press
6. Alt Row Narrow

Strength Round

January – February – March

  1. DB Deadlifts
  2. BB Inverted Row
  3. Dips
  4. Pull Ups/Rope Pull Down
  5. Standing DB Press
  6. Narrow Hold
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