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
BANDED GLUTE RAISE
1 x 30
C
ROMANIAN DEADLIFT
4 x 10
D
BB GLUTE RAISE
4 x 10
E1
LEANING SPLIT SQUAT
3 x 10
E2
T BAR SUMO SQUAT
3 x 12
F1
DEADBALL HIP THRUST
3 x 20
F2
SINGLE LEG GLUTE RAISE on deadball
3 x 12
G
DONKEY KICK - light resistance
3 x 10
A1
CHEST SUPPORTED Y RAISE
3 x 6
A2
CHEST SUPPORTED REVERSE FLY
3 x 6
B1
PULL UP
3 x 10
B2
DB WALK LUNGE
3 x 10
B3
CABLE TRICEP PULL OVER
3 x 12
C1
DB SUMO SQUAT - pause
3 x 10
C2
OVERHEAD SPLIT SQUAT
3 x 10
C3
SINGLE ARM ROW
3 x 10
D
DB BENT OVER ROW
2, 10, 10, 2
E1
CABLE STRAIGHT ARM PULL DOWN
3 x 8
E2
FACE PULL
3 x 8
F
HALF MANMAKER
4 x 40:20
G1
DECLINE SIT UPS
3 x 10
G2
AB WHEEL ROLL OUT
3 x 10
A1
BANDED HIP THRUST
1 x 30
A2
BANDED GLUTE RAISE
1 x 30
A3
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
1 x 10
E2
OVERHEAD REVERSE LUNGE
1 x 10
E3
SKIPPING
1 x 150
E4
BOX JUMP
1 x 10
F
TRX SINGLE LEG SQUAT
12, 10, 8
