Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
A
BANDED HIP THRUST 10-20-30
10, 20, 30
B
BB HIP THRUST
6 x 12
C
STANDING REVERSE CUBAN
2 x 6 @ 2.76 kg
D
ROMANIAN DEADLIFT
4 x 8
E1
BB REVERSE LUNGE
3 x 10
E2
T BAR SUMO SQUAT
3 x 10
F
SINGLE LEG GLUTE RAISE
3 x 12
G
LEANING SPLIT SQUAT - pause
3 x 8
A1
Y PULSE (body weight)
3 x 20
A2
HAND RELEASE TRICEP PUSH UP (beginner)
3 x 10
B1
CLOSE GRIP DB PRESS
3 x 10
B2
T BAR SHOULDER PRESS
3 x 10
C1
FLAT BENCH DB PRESS
3 x 10
C2
LYING FACE PULL
3 x 10
D1
TRICEP ROPE PUSH DOWN
3 x 12
D2
STRAIGHT LEG TRICEP DIP
3 x 12
D3
SINGLE ARM ROW
3 x 10
A1
SEATED BANDED ABDUCTION
1 x 100
A2
BANDED GLUTE RAISE
1 x 30
B
BB GLUTE RAISE
6 x 8
C
SEATED HAMSTRING CURL
3 x 12
D1
GOBLET SQUAT
3 x 8
D2
DB DEADLIFT
3 x 8
D3
FIT BALL HAMSTRING CURL
3 x 15
E
HIP ABDUCTION MACHINE
3 x 30
F
CABLE DONKEY KICK
3 x 10
A1
SHOULDER TAP
2 x 20
A2
CHEST TO TOES
2 x 10
B1
BB BENT OVER ROW
3 x 10
B2
LAT PULLDOWN 1
3 x 10
C1
SHOULDER PRESS
3 x 10
C2
CABLE TRICEP PULL OVER
3 x 12
D1
VERTICAL KNEE TUCK
3 x 10
D2
FIT BALL KNEE TUCK
3 x 10
