Ashley Clarke
Features
4 sessions per week
Must use App app to view and log training
Program Training
A
REVERSE CUBAN into Y RAISE
2 x 6
B
ROMANIAN DEADLIFT
3 x 10
C
BB GLUTE RAISE
4 x 10
D1
LEANING SPLIT SQUAT
3 x 10
D2
T BAR SUMO SQUAT
3 x 12
D3
SINGLE LEG GLUTE RAISE
3 x 15
E1
DB WALK LUNGE
3 x 10
E2
DEADBALL HIP THRUST
3 x 20
F
DONKEY KICK - light resistance
3 x 10
A
Y T L W - 6 sec holds
3 x 6
B1
PULL UP
3 x 10
B2
CABLE TRICEP PULL OVER
3 x 12
C1
OBLIQUE PULL PUSH
1 x 10 @ 8:00
C2
INCLINE BENCH PUSH UP
1 x 10 @ 8:00
C3
BENCH HOP
1 x 20 @ 8:00
C4
DB BENT OVER ROW
1 x 10 @ 8:00
D1
CABLE STRAIGHT ARM PULL DOWN
3 x 8
D2
FACE PULL
3 x 8
E
SINGLE ARM ROW
10, 8, 6
F1
AB WHEEL ROLL OUT
2 x 30 @ 5:00
F2
VERTICAL KNEE TUCK
3 x 20
A1
BANDED HIP THRUST
1 x 50
A2
SEATED BANDED ABDUCTION
1 x 100
B
BB HIP THRUST
5 x 10
C1
CURTSEY LUNGE
3 x 10
C2
SINGLE LEG HIP EXTENSION
3 x 12
C3
OVERHEAD SPLIT SQUAT
3 x 10
D1
TRX HIP EXTENSION
3 x 10
D2
TRX HAMSTRING CURL
3 x 10
E1
FRONT FOOT ELEVATED SPLIT SQUAT
3 x 10
E2
DB DEADLIFT
3 x 10
A
10 HIGH ROW into 10 CRAB WALK
3 x 20
B
TRX COMPLEX - Ladder 2-10
2, 10
C
DB STEP UP into REVERSE LUNGE
6, 1
D1
DEAD BALL SLAM
3 x 30
D2
DEAD BALL CLEAN
3 x 30
D3
DEADBALL SQUAT PRESS
3 x 30
D4
BURPEE OVER DEADBALL
3 x 30
E1
DUMBBELL T PUSH UP
3 x 10
E2
DB OVERHEAD SINGLE ARM REVERSE LUNGE
3 x 10
E3
DB SNATCH
3 x 20
F1
TRX SINGLE LEG SQUAT
5, 4, 3
F2
Run
1 x 1500
G1
HANGING KNEE RAISE
3 x 15
G2
FIT BALL KNEE TUCK PUSH UP
3 x 10
