Fundamentals
30/05/20202 sets 10-15 firtst sesh.
3 sets 10-12 for 1 week- tuesday the 18th
4 sets 0f 10-12 for two weeks
5 sets of 8 for one week
deload week
R- elease
A- activate
I- integrate
Locomotion= Move!
10 mins backward sled
workout with 10 mins walking out end
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
1 Leg Step Down |
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SMR Exercises |
calves, quad, tfl- front hip, glutes, upper back, chest |
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Bridge and Variations |
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Ankle V Mobility Drill |
program starts from below |
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spiderman rotation |
a1-2 |
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Kettlebell Goblet Squats |
3 | b1 one minute rest min. |
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Lat Pulldown |
b2 perfrom squats with 1 arm rows standing |
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Correct Push Up Tips |
c1 |
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Lying Leg Curl (Hamstrings) |
c2 carries- sled pushes= 10 mins |
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Split Stance Cable Flyes |
d123 2-3 sets 1215 reps 30 sec rest |
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High Incline Alternating Curl |
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TRX (Closed Chain) Tricep Extensions |
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cariies on this day- condirtioning |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Trap Bar Deadlift |
Ground base trainer |
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Dumbbell Incline Press |
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Step Ups |
backward sleds in option |
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Seated Row’s |
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Chest Press – Ladies Gym |
d123 |
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Plank |
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Straight Arm Pulldowns |