Day 1
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
spiderman rotation |
1 | 12 | 0 | |
Hip Flexor Dynamic Stretching |
1 | |||
Barbell Squat |
3 | 8 | 30kg | Superset with Leg curl. |
Lying Leg Curl (Hamstrings) |
2 | 8-10 | 23-27kg | Supersert with Barbell Squat |
Close-Grip Seated Row |
3 | 8-10 | 21-28kg | Machine/One arm dumbbell row |
Dumbbell Pullover Options |
2 | 10 | 6-7kg | |
Forward Lunge To Balance |
2 | 14 | 5kg dumbbell | 7 on each |
Farmers walk |
1 | 30s/30s | 5kg | Tandem Walking w weight hanging |
Day 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Split Squat |
3 | 10 | 6kg ea | |
Palov Press Variations |
2 | 8ea | 15-20kg | Split stance. Anti-rotation with cable out in front. |
Deadlift |
3 | 8 | ||
|
Bench and Fitball Chest Fly |
2 | 10 | 5-6kg | |
Fitball Rollouts (Wheelbarrow) |
2 | 10 | N/A | Beathing and Stretch through Lats |
1 Arm Dumbbell Row |
2 | 8 | 5-6kg | |
Kettlebell Swings |
2 | 30s | 8kg | |
Moderate Cardio Workout |
5-10mins | Bike/Treadmill to finish session |