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 | Wednesday/Thursday | Friday/Saturday | |
| 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)