Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
A1
PRONE WEIGHTED ARM CIRCLE
3 x 12
A2
KNEE DRIVE into KICK BACK
3 x 10
A3
HAND RELEASE TRICEP PUSH UP
3 x 10
B1
Incline DB Bench Press
3 x 10
B2
SINGLE ARM DB ROW
3 x 10
C1
WEIGHT PLATE HALO
3 x 20
C2
OVERHEAD TRICEP EXTENSION
3 x 12
D1
Chest-Supported DB Row
3 x 10
D2
FIT BALL ROLL OUT
3 x 15
D3
PLANK/HOLD ON FIT BALL
3 x 45
A1
BANDED GLUTE RAISE
3 x 30
A2
SEATED BANDED ABDUCTION
3 x 50
B
BB HIP THRUST
5 x 10
C1
ROMANIAN DEADLIFT
4 x 10
C2
DB SUMO SQUAT - pause
4 x 8
C3
SINGLE LEG GLUTE RAISE
4 x 12
D
COPENHAGEN ADDUCTOR HOLD
3 x 12
E
GOBLET SQUAT
3 x 10
F
FIT BALL HAMSTRING CURL
3 x 15
A1
STANDING REVERSE CUBAN
3 x 10
A2
STANDING Y RAISE
3 x 10
B1
DB SINGLE LEG DEADLIFT
3 x 8
B2
RENEGADE ROW
3 x 12
C1
FLAT BENCH DB PRESS
3 x 12
C2
AB BIKE
3 x 100
D
FIT BALL HIP EXTENSION
2, 10, 10, 2
E
FIT BALL ARM-LEG RAISE
3 x 12
A1
SINGLE LEG GLUTE RAISE
3 x 12
A2
INCHWORM PUSH UP
3 x 10
B
SQUAT PULSE into CRAB WALK
3 x 20
C
BARBELL GLUTE RAISE
4 x 12
D1
DB REVERSE LUNGE
3 x 8
D2
LYING HAMSTRING CURL (Constant Tension) - RESISTANCE BAND
3 x 30
E1
SEATED OVERHEAD PRESS
3 x 8
E2
DB REVERSE FLY
3 x 12
F1
PARTIAL GET UP
3 x 30
F2
ARM LEG RAISE into TOE TOUCH
3 x 30
