More than Macros Coaching
1 sessions per week
Must use App app to view and log training
Program Training
A
Elevated Curtsey Lunge
3 x 10
B
Dumbbell Glute Thrust
3 x 15
C
B Stance DB Glute Thrust
3 x 10
D
Kneeling DB Glute Kick Back
3 x 15
Circuit
E
3 sets FEEL THE BURN 20 DB Dead bugs 16 DB Straight arm Russian Twists 12 DB Toe Touches
Circuit
A
3 sets 12 DB Arnold Press 12 Supinated DB Row 12 Bent Over Reverse Fly
Circuit
B
12 DB Glute Bridge Floor Pull Over 12 DB Floor Press 12 DB Floor Skull Crushers
Circuit
C
3 sets 10/10 DB or KB Windmills 20 Standing HEAVY DB or KB Overhead March
Circuit
A
3 sets BURNER 12/12 banded + DB or plate weighted elevated Clamshells 12/12 DB Kneeling Kick Backs 12 DB Frog Glute Bridges
Circuit
B
3 sets 12 DB Death March 12 Heel Elevated 3/4 Squats 12 DB Toe Elevated Calf Raises
Circuit
C
2-3 sets 20 second hollow body 10 hollow body rocks 10 super man pulses
Circuit
A
3 sets 12 DB Plank Pull Throughs 12 DB Side Plank Lateral Raises 30-60 second Plank Hold
Circuit
B
3 sets 20 Quadruped Knee Taps 12 Quadruped Knee Twists 10/10 Plank Elbow Knee Touches
Circuit
C
2-3 sets 10/10 Dumbbell Curls 15 DB Kick backs 10 Zottmons Curls 5 Push Ups
