November 19 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

Progressive Overload Day

Week 1 (30:30) Week 2 (40:20) Week 3 (45:15) Week 4 (50:10)

  1. Leg Ext
  2. BB Squat
  3. Bicycle Sit Ups
  4. Wide Double Lat Pull Down
  5. Incline Chest Press
  6. DB Shoulder Press (Seated at Buxton)

Wednesday & Thursday

Holds – Reps 45:15

  1. Leg Ext
  2. Goblet Squat
  3. Press Ups
  4. Cable Curl
  5. Flat Press
  6. Narrow Row

Friday & Saturday

Tabata (mix the barron) 2 sets per station

1a) Bulgarian Split Squats (use leg ext)

2b) DB RDL’s

2a) Dips

2b) Pull Ups

3a) Double DB Clean & Press

3b) Underhand row

Strength Round

October – November – December

1.Goblet squat
2.Roll outs
3.Dips
4.Pull ups
5.Floor static lunges CHW
6.Row wide
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