Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
A
BANDED GLUTE RAISE
30, 20, 10
B
BB HIP THRUST
6 x 10
C
LEANING SPLIT SQUAT
3 x 15
D1
BB REVERSE LUNGE
3 x 10
D2
SUMO SQUAT
3 x 10
D3
SINGLE LEG GLUTE RAISE
3 x 12
E1
DB WALK LUNGE
3 x 10
E2
DEADBALL HIP THRUST
3 x 25
F
CABLE DONKEY KICK
3 x 15
A
SHOULDER COMPLEX
20, 20, 12
B1
PULL UP
3 x 10
B2
CLOSE GRIP DB PRESS
3 x 10
C
INCLINE BENCH PUSH UP
1 x 20:10
D1
STRAIGHT ARM CABLE PULL DOWN
12, 10, 8, 6
D2
SEATED FACE PULL
12, 10, 8, 6
E1
SINGLE ARM ROW
3 x 12
E2
SEATED SHOULDER PRESS
3 x 12
E3
OVERHEAD TRICEP EXTENSION
3 x 12
F1
DB FRONT RAISE
12, 10, 8
F2
DB LATERAL RAISE
12, 10, 8
A
REVERSE CUBAN into Y RAISE
2 x 6
B
ROMANIAN DEADLIFT
4 x 8
C
SEATED HAMSTRING CURL
4 x 12
D1
CURTSEY LUNGE
3 x 12
D2
FRONT FOOT ELEVATED SPLIT SQUAT
3 x 12
E1
FIT BALL HAMSTRING CURL
3 x 10
E2
DB DEADLIFT
3 x 12
F
SINGLE LEG HIP EXTENSION
3 x 10
A1
PRONE WEIGHTED ARM CIRCLE
3 x 10
A2
Y PULSE
3 x 20
B
Bench Press
4 x 12
C1
BB BENT OVER ROW
3 x 10
C2
LAT PULLDOWN 1
3 x 10
D1
Overhead Press
3 x 10
D2
Incline DB Bench Press
3 x 12
E1
FIT BALL ROLL OUT
3 x 15
E2
FIT BALL KNEE TUCK
3 x 12
