Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
A1
BANDED HIP THRUST 10-20-30
10, 20, 30
A2
BANDED GLUTE RAISE - Feet elevated
30, 20, 10
B
BB HIP THRUST
5 x 10
C1
DB REVERSE LUNGE
3 x 8
C2
DB SUMO SQUAT
3 x 12
C3
DEADBALL HIP THRUST
3 x 12
D1
SINGLE LEG HIP EXTENSION
10, 8, 6
D2
LEANING SPLIT SQUAT
3 x 10
D3
FIT BALL HAMSTRING CURL
3 x 10
E
SINGLE LEG GLUTE RAISE - 6 x 6
6 x 6
A1
Y PULSE (body weight)
3 x 15
A2
T PULSE (body weight)
3 x 15
A3
HAND RELEASE PUSH UP
3 x 10
B1
SINGLE ARM DB ROW
3 x 10
B2
LYING TRICEP DB EXTENSION
3 x 10
C
PUSH UP into RENEGADE ROW
1 x 20:10 @ 4:00
D1
OVERHEAD TRICEP EXTENSION
1 x 15 @ 8:00
D2
PUSH PRESS
1 x 12 @ 8:00
D3
OBLIQUE PULL PUSH
1 x 20 @ 8:00
E1
AB BIKE
1 x 30 @ 4:00
E2
ALTERNATING SINGLE STRAIGHT LEG SIT UP
1 x 30 @ 4:00
E3
ELBOW to KNEE CRUNCH
1 x 30 @ 4:00
A
SEATED BANDED ABDUCTION
1 x 100
B
BANDED CRAB WALK
3 x 10
C
BANDED BB GLUTE RAISE
4 x 12
D1
SPLIT SQUAT - Front Foot Elevated
3 x 10
D2
GOBLET SQUAT
3 x 10
E
MINI BAND DONKEY KICK
3 x 20
F
DB CURTSEY LUNGE
10, 8, 6
G
BANDED SIDE LYING HIP ABDUCTION
3 x 25
A
SKIPPING
1 x 3:00
B1
DB SQUAT
1 x 30
B2
DB BENT OVER ROW
1 x 30
B3
MOUNTAIN CLIMBER on DEAD BALL
1 x 30
B4
COMMANDO
1 x 30
C1
FIT BALL KNEE TUCK
1 x 12 @ 7:00
C2
DB OVERHEAD SINGLE ARM REVERSE LUNGE
1 x 10 @ 7:00
C3
SIT THROUGH
1 x 20 @ 7:00
D1
BURPEE
10, 2
D2
PUSH UP into RENEGADE ROW
10, 2
D3
DB SNATCH
10, 2
E1
FIT BALL ROLL OUT
3 x 10
E2
FIT BALL PIKE
3 x 10
