4WK INTERMEDIATE HOME
Ashley Clarke
This program is for you if you have training experience, enjoy some cardio & are confident technique wise in deadlifts, hip thrusts, lunges & using the fit ball.
It includes functional movements designed to challenge you.
AMRAPS, EMOMS, LADDERS are frequent.
4 Workouts a week designed to challenge you.
A1
BANDED HIP THRUST 10-20-30
10, 20, 30
A2
BANDED GLUTE RAISE - Feet elevated
30, 20, 10
B
BB HIP THRUST
4 x 10
C1
DB REVERSE LUNGE
3 x 8
C2
DB SUMO SQUAT
3 x 15
C3
DEADBALL HIP THRUST
3 x 12
D
SINGLE LEG HIP EXTENSION
10, 8, 6
E
LEANING SPLIT SQUAT
3 x 10
F
FIT BALL EXTENSION into HAMSTRING CURL LADDER 2-10
2, 10
G
SINGLE LEG GLUTE RAISE - 6 x 6
6 x 6
H
10 PULSE 10 JUMP 10 CRAB WALK
3 x 10
I
LEGS1 WK1 HOMEINTER
A1
Y PULSE (body weight)
3 x 40
A2
T PULSE (body weight)
3 x 40
A3
HAND RELEASE PUSH UP - SHOULDER TAP - REACH
3 x 10
B1
SINGLE ARM DB ROW
3 x 12
B2
LYING TRICEP DB EXTENSION
3 x 15
C
PUSH UP into RENEGADE ROW
1 x 20:10 @ 4:00
D1
TRICEP WALL EXTENSION
1 x 20 @ 8:00
D2
PUSH PRESS
1 x 15 @ 8:00
D3
OBLIQUE PULL PUSH
1 x 10 @ 8:00
E1
WALL UP/DOWN
5, 4, 3, 2, 1
E2
FOOT TAP
5, 4, 3, 2, 1
F1
AB BIKE
1 x 30 @ 4:00
F2
ALTERNATING SINGLE STRAIGHT LEG SIT UP
1 x 30 @ 4:00
F3
ELBOW to KNEE CRUNCH
1 x 30 @ 4:00
G1
FIT BALL KNEE TUCK
3 x 15
G2
FIT BALL FLOOR TAP
3 x 5
G3
AB WHEEL ROLL OUT
10, 8, 8
H
UB WK1 HOMEINTER
A
YELLOW BANDED GLUTE RAISE
1 x 20:10 @ 4:00
B1
BANDED DB HIP THRUST
4 x 8
B2
BANDED CRAB WALK
4 x 10
C1
SPLIT SQUAT - Front Foot Elevated
3 x 10
C2
BANDED DB GLUTE RAISE
3 x 12
C3
LYING BANDED ABDUCTION
3 x 20
D
MINI BAND DONKEY KICK
3 x 20
E
DEADBALL HIP THRUST
2, 10, 10, 2
F
DB WALL HINGE
12, 10, 8
G
BANDED SIDE LYING HIP ABDUCTION
3 x 25
H
DB CURTSEY LUNGE
10, 8, 6
I
LEGS2 WK1 HOMEINTER
A
SKIPPING
1 x 3:00
B1
DB SQUAT
1 x 30
B2
DB SQUAT PRESS
3 x 30
B3
PUSH PRESS
3 x 30
B4
COMMANDO
3 x 30
C1
FIT BALL KNEE TUCK PUSH UP
1 x 12 @ 7:00
C2
DB OVERHEAD SINGLE ARM REVERSE LUNGE
1 x 10 @ 7:00
C3
SIT THROUGH
1 x 20
D1
1/2 BURPEE into BENT OVER ROW
10, 2
D2
PUSH UP into RENEGADE ROW
10, 2
D3
DB SNATCH
10, 2
E1
SEATED OVERHEAD PRESS (feet elevated)
1 x 15 @ 6:00
E2
ARM LEG RAISE into TOE TOUCH
1 x 15 @ 6:00
E3
RUSSIAN TWIST (bodyweight)
1 x 20 @ 6:00
E4
HIGH PLANK SINGLE LEG GLIDE
1 x 10 @ 6:00
F
WEIGHTED PLANK
1 x 3:00
G1
FIT BALL ROLL OUT into HOLD
3 x 45
G2
FIT BALL PIKE
3 x 10
H
FB WK1 HOMEINTER
Ashley Clarke
Certified Personal Trainer, Online Coach & L1 Precision Nutrition
