Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
