gym programme
weeks 4-5
-
8-10 reps for this programme unless state otherwise.
A1 Stiff Leg Deadlift then immediately
A2 Goblet Squat
(15-20 Reps)
B1 Incline Chest Press then immediately
C1 Step Ups (weighted if necessary) 15 each side, then immediately
C2 Back Extensions
(up to 25 reps)
D1 Straight Arm Pulldown (12-15 reps) then immediately
D2 Press-ups (Maximum reps!)
E1 Met con: Slam Ball 30 seconds on 30 seconds off X8 OR Ski Erg
-
A1 Barbell Squat then immediately
A2 Lat Pulldown or Pull ups
3 x 10-12 repetitions on 90-120 seconds rest
B1 Walking Lunges or Step Ups (up to 12 lunges each leg) then immediately
B2 Face Pulls (up to 12 reps)
C1 Cable Fly
C2 Z-Bar
D1 Hanging Leg Raise or Bottoms Up
E1 Met Con: Assault Bike (30 seconds on, 60 seconds off) x 8-10 or Burpees (30 seconds on, 30 seconds off) x 8
30 seconds effort followed by 30 seconds rest x 8.