Mobility Warm Up

·      Band Pull Apart x 20 reps

·      Band Up & Over’s x 15 reps

·      Overhead Band Squats x 10 reps

 

  Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

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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