Mobility Warm Up

·      Band Pull Apart x 20 reps

·      Band Up & Over’s x 15 reps

·      Overhead Band Squats x 10 reps

 

	Monday/Tuesday Click Here	Wednesday/Thursday Click Here	Friday/Saturday Click Here
Theme	Room Split 40/20   1 & ¼ Reps   Legs & Upper Rounds	20/20/20 Drop Sets	Tabata 20/10 2 sets and swap Lower/Upper
Exercises	Leg Ext	Leg Ext	1A – Leg Ext 1B – Farmers Walk
	Deep BB Squats	DB Deadlifts	2A –  BB Calf Raiser 2B – BB Shoulder Press
	DB RDL’s	Press Ups (Feet elevated/ Normal / Hands Elevated)	3A – Swiss Ball Curl 3B- Dips
	Rope Low Row	Rope Face Pull	4a – Rope Front Squats 4B – Rope Y Raisers
	DB Incline Press	Plate Sit Up	5A – Bulgarian Split Squats (one leg full set) 5B – DB Lat Raise
	Wide Row	Narrow Row	6A – DB Goblet Squat 6B – Wide Row

 

NEW Strength Round – Next 3 months

1 – DB Squats

2 – DB Reverse Lunge

3 – Dips

4 – Pull Ups

5 – DB Rows

6 – Press Ups