Month 2
Monday - gym based
Warm Up
Walking Lunge with Overhead Reach – 20 steps total
3 sets
A1) DB Front Squat – 8 reps
A2) Deficit Reverse Lunge - 8 reps ea leg
Rest 90s
3 sets
B1) DB Floor Press – 10 reps
B2) Single Arm DB Row on Bench – 10 each side
Rest 60s
2 sets
C1) Hip Thrust – 15 reps
C2)Hammer Curls – 12 reps
Rest 60s
Tuesday – Home (HIIT + Core)
Warm Up
KB Swings – 45s
A) Half Burpees 4 rounds/45 sec on/30 secs rest
B) V-Ups 6 rounds/30 secs on /30 secs rest
C) Broad jump to reverse bear crawl 4 rounds /45 secs on /30 secs rest
D) Russian twists 6 rounds /30 secs on /30 secs rest
Thursday – Gym
Warm Up
Ceiling to Floor Plate Taps – 10 reps
Deep Squat Hold - 45 secs
3 sets:
A1)DB Sumo Squats – 10 reps
A2) Rear foot elevated split squat – 8 each leg
Rest 90s
3 sets:
B1) Incline Push-Ups – 8 reps
B2) DB Romanian Deadlift – 8 reps
Rest 60s
2 sets:
C1)Lat Pulldown – 15 reps
C2) Rear delt raises – 12 each side
Rest 60s
Sunday – Home
Warm Up
Jump Squats – 45s
A) Skater Hops 4 rounds/45 secs on /30 secs rest
B) Hollow Body Hold 6 rounds /30 secs on /30 secs rest
C) Split Squat Hold 4 rounds /30 secs on /30 secs rest
D) Mountain Climbers 6 rounds/30 secs on /30 secs rest