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
6 x 10
C1
BB REVERSE LUNGE
4 x 8
C2
DB SUMO SQUAT
4 x 10
D
CABLE DONKEY KICK
3 x 12
E1
DB STEP DOWN - Controlled
3 x 10
E2
FIT BALL CURL
3 x 12
A1
PRONE WEIGHTED ARM CIRCLE
3 x 10
A2
HAND RELEASE TRICEP PUSH UP
3 x 8
B1
PULL UP - Narrow Overhand Grip
3 x 5
B2
SINGLE ARM ROW
3 x 10
B3
OVERHEAD TRICEP EXTENSION
3 x 15
C
CABLE FACE PULL
1 x 49
D
BENT OVER ROW - Ladder
2, 10, 10, 2
E1
DB ROLL UP
3 x 10
E2
LYING LEG RAISE
3 x 10
E3
WEIGHTED SCISSOR LEGS DB
3 x 30
F
CONTROLLED MOUNTAIN CLIMBER
1 x 30 @ 3:00
A
BANDED GLUTE RAISE
10, 20, 30
B
BB HIP THRUST
4 x 12
C
TRAP BAR SPLIT STANCE DEADLIFT
3 x 8
D1
T BAR SUMO SQUAT
3 x 10
D2
DB DEADLIFT
3 x 10
E1
LEANING SPLIT SQUAT
3 x 12
E2
SINGLE LEG GLUTE RAISE
3 x 12
A
Y T L W - 6 sec holds
3 x 6 @ 2.76 kg
B
ROMANIAN DEADLIFT
4 x 10
C
DB STEP DOWN - Controlled
3 x 10
D1
SINGLE LEG HIP EXTENSION
3 x 10
D2
CURTSEY LUNGE
3 x 10
E1
GOBLET SQUAT (pause)
3 x 10
E2
COPENHAGEN ADDUCTOR HOLD
3 x 30
F
BACK EXTENSION - GLUTE FOCUSED
3 x 10
