July 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

MYO Reps – 50/10

Heavy Until Halfway, Stop, Rest For 3 Seconds, 3 Repetitions, 3 Secs Rest, 3 Reps

  • Leg Extension
  • DB Squats
  • Step Calf Raiser
  • Double Rope Tricep Pressdown
  • Seated DB Lateral Raiser
  • Narrow Row

Wednesday & Thursday

Alternate Day – 45/15 (Mazari Track)

Focus on imbalances with single limb work

  • Leg Extension
  • DB Front Lunge
  • Plate Rear Lunge
  • Bicep Cable Curls
  • DB Shoulder Press
  • Wide Row

Friday & Saturday

20/10 Tabata (Mix the baron track)

2 Sets Per Station – 2 Pairs – 16 Sets In Total

  • 1a – Leg Ext
  • 1b- DB RDL’s
  • 2a – Swiss Ball Crunch
  • 2b – Straight Arm Pull Down
  • 3a – DB Chest Press
  • 3b – Wide Row

New Strength Round

July-August-September

  • Alternating Leg Ext
  • DB Clean/Squat/Press
  • Dips
  • Pull Ups
  • DB Incline Press
  • Narrow Row Hold

ENJOY

%d bloggers like this: