Ashley Clarke

Coach
Ash

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
LEGS & ABS 1

A

BANDED GLUTE RAISE

1 x 30

B

BB HIP THRUST

5 x 10

C

STANDING Y RAISE

1 x 12

D

ROMANIAN DEADLIFT

4 x 10

E1

SPLIT SQUAT - Front Foot Elevated

3 x 8

E2

DB SUMO SQUAT

3 x 8

E3

SINGLE LEG HIP EXTENSION

3 x 8

F1

FIT BALL ROLL OUT

3 x 15

F2

VERTICAL KNEE TUCK

3 x 10

Monday
UPPER BODY 

A1

Y PULSE (body weight)

2 x 15

A2

T PULSE

2 x 15

B

DB FLAT BENCH CHEST PRESS

4 x 10

C1

LAT PULLDOWNS

4 x 10

C2

SINGLE ARM ROW

4 x 8

D

SEATED ROW

4 x 10

E1

CABLE TRICEP PULL OVER

3 x 10

E2

CABLE STRAIGHT ARM PULL DOWN

3 x 10

F1

AB WHEEL ROLL OUT

3 x 8

F2

WEIGHTED OVERHEAD SIT UP

3 x 12

Wednesday
FULL BODY 

A

BANDED SQUAT PULSE into CRAB WALK

3 x 10

B1

BB STEP UP

3 x 10

B2

FIT BALL HAMSTRING CURL

3 x 10

C1

BB BENT OVER ROW

3 x 8

C2

GOBLET SQUAT

3 x 10

D

PUSH UP into RENEGADE ROW

1 x 20:10 @ 4:00

E1

LEANING SPLIT SQUAT TUTORIAL (Glute Focused)

3 x 10

E2

OVERHEAD TRICEP EXTENSION

3 x 15

F

DECLINE SIT UPS

3 x 20

Thursday
LEGS & ABS 2

A

BANDED GLUTE RAISE

1 x 30

B

SEATED BANDED ABDUCTION

1 x 100

C

BARBELL GLUTE RAISE

4 x 10

D1

BB REVERSE LUNGE

3 x 10

D2

SINGLE LEG GLUTE RAISE

3 x 12

E1

T BAR SUMO SQUAT

3 x 10

E2

DB DEADLIFT

3 x 10

F1

FIT BALL KNEE TUCK

3 x 10

F2

FIT BALL TOE TOUCH

3 x 10

LAURA C 10 WKS STRONG FULL BODY 2