Ashley Clarke
4 sessions per week
Must use App app to view and log training
Program Training
A
BANDED GLUTE RAISE
1 x 30
B
DB HIP THRUST
4 x 10
C1
HAND RELEASE TRICEP PUSH UP (beginner)
3 x 10
C2
HIGH PLANK REACH
3 x 20
D
WALL SIT
3 x 60
E
DB SUMO SQUAT - pause
3 x 10
F
ASSISTED CALVE RAISE
3 x 10
A
SEATED BANDED ABDUCTION
2 x 50
B
DB GLUTE RAISE
4 x 10
C1
DB DEADLIFT
3 x 10
C2
DB SQUAT PRESS
3 x 10
D
COMMANDO
1 x 20:10 @ 4:00
E1
DB SNATCH
3 x 10
E2
BODY WEIGHT SQUAT
3 x 15
E3
OVERHEAD TRICEP EXTENSION
3 x 20
F
ANKLE ALPHABET
3 x 1
A
BANDED HIP THRUST
30, 20, 10
B1
SINGLE LEG GLUTE RAISE
3 x 15
B2
LEANING SPLIT SQUAT (home)
3 x 10
C
DB FLAT BENCH CHEST PRESS
3 x 10
D
SINGLE ARM ROW
3 x 10
E
LYING BANDED HAMSTRING CURL - 2-10 (LADDER)
F
SINGLE LEG STAND
3 x 40
A1
STRAIGHT ARM PULL DOWN (resistance band)
3 x 10
A2
OVERHEAD PRESS in PARTIAL SQUAT (resistance band)
3 x 10
B1
DECLINE SIT UP
3 x 10
B2
PARTIAL GET UP
3 x 10
B3
ARM - LEG RAISE
3 x 10
C
BENT OVER ROW - Ladder
2, 10, 10, 2
D
TRICEP FLOOR EXTENSION
3 x 10
E
FOOT DROP STRETCH
2 x 2
