2 day full body general prep
12/10/2017Tim train Mon- wed - fri
Needs to acrue 200 mins plus of exercise outside of this. mixed intensities
Tuesday/ comabt or rpm
thursday box or 8 on 12 off intervals for 20 mins
activity on weekends or rpm
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Tennis Ball Spine Roll |
warm ups |
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SMR Exercises |
right chest, front hip, right side upper back |
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Box Front Squat |
3 | 6-8 | 1a |
|
Palov Press Variations |
2 | 10 | 1b |
|
Chin Ups |
3 | 6-8 | 2a |
|
Stork |
2 | 10 | 2b |
|
Sled PUSH (Trainers have a go) |
5 | 60 | Drags 3 a |
|
Push up |
2 | F | 3b |
|
Day 2 |
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Romanian Deadlift (RDL) |
3 | 6-8 | 1a |
|
1b Hovers 15 brace x 3 |
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Incline Press |
2 | 8 | 30 deg d/b parallel |
|
Bulgarian Squat |
2 | 8-12 | ? | 1a |
High Row |
2-3 | 10 | 10 rep circuit |
|
3b F/b bridge to leg curl |
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3c Trx Tricep Ext |