Ashley Clarke
This is the progression from beginner zero.
You are here to keep up your training momentum, add to your exercise vocabulary & continue to learn proper technique.
Another low impact block of 10 weeks.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
BANDED SQUAT 1 + 1/4
3 x 10
A2
BANDED SIDE TO SIDE STEP
3 x 20
A3
WALL SIT
3 x 45
B1
DUMBBELL DEADLIFT
3 x 10
B2
DB STATIC LUNGE
3 x 8
C1
DB SIT TO STAND
2 x 12
C2
DB SUMO SQUAT
2 x 15
D
LEGS WK1 BEGINNER 0 VOL2
A1
AROUND THE WORLD
3 x 10
A2
STANDING Y RAISE
3 x 10
A3
DB SQUAT into FRONT RAISE
3 x 10
B1
WALL SHOULDER STRETCH
3 x 10
B2
DB CLEAN & PRESS
3 x 10
B3
ELEVATED MOUNTAIN CLIMBER
3 x 20
C
TRICEP WALL EXTENSION
1 x 20:10 @ 4:00
D
FB1 WK1 BEGINNER 0 VOL 2
A1
BANDED HIP THRUST
3 x 15
A2
BANDED ABDUCTION
3 x 10
A3
BANDED GLUTE RAISE on FLOOR (home)
3 x 10
B1
SEATED SINGLE ARM SHOULDER PRESS
3 x 10
B2
DB TRICEP EXTENSION into HALO
3 x 10
B3
DB BENT OVER ROW
3 x 10
C
SQUAT into SIDE PUNCH
3 x 45
D
FB2 WK1 BEGINNER 0 VOL 2
