4WK BEGINNER LEVEL 3
Ashley Clarke
If you have never trained with me or used a workout program it is best to start with beginner L2 as this is a progression of that program.
Home trainers that are relatively experienced & have decent technique in hip thrusts, deadlift, lunges, are confident with an ab wheel & a fit ball.
A
BANDED GLUTE RAISE - Feet elevated
40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00
B
BB HIP THRUST
6 x 10
C1
FRONT FOOT ELEVATED SPLIT SQUAT
3 x 10
C2
SUMO SQUAT
3 x 10
C3
SINGLE LEG HIP EXTENSION
3 x 10
D
BANDED SQUAT PULSE into CRAB WALK
3 x 10
E1
OVERHEAD SPLIT SQUAT
3 x 10
E2
SINGLE LEG GLUTE RAISE
3 x 12
F
MINI BAND SIDE LYING ABDUCTION
3 x 25
A1
PRONE WEIGHTED ARM CIRCLE (home)
6, 5, 4
A2
SHOULDER TAP
20, 30, 40
B
TRICEP PUSH UP
1 x 40:20 @ 4:00
C1
SINGLE ARM DB ROW
3 x 10
C2
DB SQUAT into ARNOLD PRESS
3 x 15
C3
LATERAL WALK OVER DB
3 x 20
D1
OBLIQUE PULL PUSH
1 x 10 @ 7:00
D2
OVERHEAD TRICEP EXTENSION
1 x 15 @ 7:00
D3
HALO with a DB
1 x 20 @ 7:00
E1
FIT BALL ROLL OUT
3 x 45
E2
FIT BALL KNEE TUCK
3 x 10
E3
HIGH PLANK FIT BALL TAP
3 x 10
F1
ARM - LEG RAISE
3 x 10
F2
AB BIKE
3 x 20
F3
HANDS TO FEET CRUNCH
3 x 10
A
BANDED GLUTE RAISE
30, 20, 10
B
BANDED BB GLUTE RAISE
6 x 10
C1
DB DEADLIFT
3 x 10
C2
FIT BALL HAMSTRING CURL
3 x 10
C3
FIT BALL HIP EXTENSION
3 x 10
D1
DB CURTSEY LUNGE
3 x 10
D2
SEATED BANDED ABDUCTION
3 x 60
E
LEANING SPLIT SQUAT
3 x 10
F
DEADBALL HIP THRUST
1 x 20:10 @ 4:00
A1
Y PULSE
3 x 15
A2
T PULSE
3 x 15
A3
PLANK JACK
3 x 15
B
DB BENT OVER ROW
2, 10, 10, 2
C
DB STEP UP into REVERSE LUNGE
6, 1
D1
LYING DB TRICEP EXTENSION
1 x 15 @ 8:00
D2
CHEST TO FLOOR BURPEE
1 x 15 @ 8:00
D3
GOBLET SQUAT
1 x 15 @ 8:00
E1
KNEE DRIVE into KICK BACK
3 x 8
E2
SINGLE LEG SQUAT to BENCH & BEGINNER ALTERNATIVE
3 x 8
F1
BENT LEG REVERSE CRUNCH
1 x 30 @ 6:00
F2
2 POINT SINGLE CRUNCH
1 x 30 @ 6:00
F3
FLUTTER KICK
1 x 30 @ 6:00
Ashley Clarke
Certified Personal Trainer, Online Coach & L1 Precision Nutrition
