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
PRONE WEIGHTED ARM CIRCLE
2 x 12
D
TRAP BAR SPLIT STANCE DEADLIFT
4 x 8
E1
T BAR SUMO SQUAT (pause)
3 x 8
E2
DB WALK LUNGE
3 x 8
F
SINGLE LEG HIP EXTENSION
3 x 8
G1
Russian Twist
3 x 20
G2
HANGING KNEE TUCK
3 x 10
A1
HAND RELEASE TRICEP PUSH UP
2 x 10
A2
CHEST TO TOES
2 x 10
B
Bench Press
4 x 10
C1
BB BENT OVER ROW
4 x 10
C2
LAT PULLDOWNS
4 x 10
D
Overhead Press
4 x 8
E1
Incline DB Bench Press
3 x 10
E2
SINGLE ARM ROW
3 x 10
F
FIT BALL ROLL OUT LADDER
10, 2
G
WEIGHTED PLANK
1 x 2:00
A
BANDED SQUAT PULSE into CRAB WALK
3 x 10
B1
DEFICIT REVERSE LUNGE
3 x 10
B2
DB SUMO SQUAT - pause
3 x 8
C
Chest-Supported DB Row
1 x 20:10 @ 4:00
D
DB STEP UP into REVERSE LUNGE
6, 1
E1
T BAR SHOULDER PRESS
10, 20, 30
E2
TRICEP PUSH UP
3 x 10
F1
Box Jump
3 x 10
F2
OBLIQUE PULL PUSH
3 x 8
A1
STANDING REVERSE CUBAN
2 x 6
A2
BANDED GLUTE RAISE
1 x 30
B1
ROMANIAN DEADLIFT
4 x 10
B2
FIT BALL HAMSTRING CURL
3 x 12
C1
DB SINGLE LEG DEADLIFT
3 x 8
C2
SEATED HAMSTRING CURL
3 x 10
C3
CONTROLLED STEP OVER
3 x 40
D
COMMANDO
1 x 20:10 @ 4:00
E
DECLINE SIT UPS
3 x 12
