Mobility Warm Up
· Band Pull Apart x 20 reps
· Band Up & Over’s x 15 reps
· Overhead Band Squats x 10 reps
| Monday/Tuesday | Wednesday/Thursday | Friday/Saturday | |
| 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