Ashley Clarke

Coach
Ash

Features
4 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 10-week program
Sunday
FULL BODY 1 

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

Monday
FULL BODY 2 

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

Wednesday
FULL BODY 3 

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

Thursday
UPPER BODY & ABS 

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

ZARA HOME