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
C1
BB REVERSE LUNGE
3 x 10
C2
SUMO SQUAT
3 x 10
C3
SINGLE LEG GLUTE RAISE
3 x 12
D1
DB WALK LUNGE
3 x 10
D2
DEADBALL HIP THRUST
3 x 25
E
CABLE DONKEY KICK
3 x 15
A1
PRONE WEIGHTED ARM CIRCLE
3 x 10
A2
CONTROLLED MOUNTAIN CLIMBER
3 x 20
B1
PULL UP
3 x 10
B2
CLOSE GRIP DB PRESS
3 x 10
C1
STRAIGHT ARM CABLE PULL DOWN
12, 10, 8, 6
C2
SEATED FACE PULL
12, 10, 8, 6
D1
SINGLE ARM ROW
3 x 12
D2
SEATED SHOULDER PRESS
3 x 12
E1
VERTICAL KNEE TUCK
3 x 12
E2
FIT BALL CRUNCH
3 x 12
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 15
B1
LEANING SPLIT SQUAT
3 x 12
B2
BB BENT OVER ROW
3 x 10
C1
LAT PULLDOWN 1
3 x 10
C2
DB SINGLE LEG DEADLIFT
3 x 10
D
Incline DB Bench Press
3 x 12
E1
FIT BALL ROLL OUT
3 x 15
E2
FIT BALL KNEE TUCK
3 x 12
