March 2019 Sessions

Warm Up

External Rotations x 10

Band Pull Apart x 20 reps

Band Up & Over’s x 15 reps

Overhead Band Squats x 20 reps

Overhead Band Lunges x 20

Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

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Theme Week 1 30:30

Week 2 40:20

Week 3 45:15

Week 4 50:10

Tabata 20/10

2 Sets Per Station

Week 1 30:30

Week 2 40:20

Week 3 45:15

Week 4 50:10

Exercises Leg Ext 1A – Static Plate Lunge (partials) Plate Squat Hold
Plate/ DB Glute Bridge 1B – DB RDL’s BB Squats
Reverse Crunch 2A – Ab Roll Out Press Ups
Rope Low Row 2B – Rope Upright Row Cable Reverse Lunge
DB Shoulder Press 3A -DB Incline Chest Press DB Incline Fly
Wide Row 3B – Narrow Row Calf Raisers

Strength Round – Same for all gyms (last month)

 

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