Universal programs

Interchange #1

Video Sets Reps Weight Comment
Bulgarian Squat
 		2-4 12-15 0-10
Body Weight Row
 		2-4 10-15 Body weight

Use TRX or barbell/smith machine
Lying Leg Curl (Hamstrings)
 		2-4 10-15 Body weight

Use free form, fitball or machine
keep hips up, curl legs in
Push up
 		2-4 8-15 Body weight

Regress with knees and progress to floor or TRX
Plank

For time
Regress with incline, eg on step or bench,
progress to floor or bring knees to chest, add instability etc
Sled PUSH (Trainers have a go)

For laps or time

Interchange #2

Video Sets Reps Weight Comment
Barbell Squat
 		2-4 8-12 20kgs

Bar = 20kgs
Lat Pulldown
 		2-4 8-12
Romanian Deadlift (RDL)
 		2-4 8-12 20kgs
Barbell Shoulder Press
 		2-4 8-12 10-15kgs
Palov Press Variations
 		2-4 10-15 20+kgs
Tricep Pushdown
 		2-4 10-15