Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
A
BANDED GLUTE RAISE - Feet elevated
40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00
B
BANDED HIP THRUST
1 x 30
C1
DB DEADLIFT
3 x 10
C2
FIT BALL HAMSTRING CURL
3 x 10
C3
DB SUMO SQUAT
3 x 10
D
BANDED SQUAT PULSE into CRAB WALK
3 x 10
E1
DB REVERSE LUNGE
3 x 10 @ 6:00 kg
E2
GOBLET SQUAT
3 x 10
E3
SLIDING LATERAL LUNGE
3 x 20
A1
PRONE WEIGHTED ARM CIRCLE
3 x 5
A2
MOUNTAIN CLIMBER
3 x 10
A3
KNEE DRIVE into KICK BACK
3 x 10
B1
OBLIQUE PULL PUSH
3 x 10
B2
INCLINE BENCH PUSH UP
3 x 10
C1
TRICEP DIP
3 x 10
C2
SINGLE ARM PLANK ROW
3 x 10
D1
OVERHEAD TRICEP EXTENSION
10, 2
D2
WEIGHT PLATE HALO
10, 2
E1
HANDS TO FEET CRUNCH
2 x 30
E2
2 POINT SINGLE LEG CRUNCH
3 x 30
E3
AB BIKE
3 x 30
E4
TRANSVERSE AB HOLD
3 x 30
A
SEATED BANDED ABDUCTION - 30-30-30
3 x 30
B
BANDED DB SQUAT PULSE
1 x 20:10
C
BANDED DB GLUTE RAISE
4 x 10
D1
DB SINGLE LEG DEADLIFT
3 x 8
D2
SINGLE LEG GLUTE RAISE
3 x 10
E
OVERHEAD SPLIT SQUAT
3 x 10
F1
DB STEP UP
3 x 10
F2
FIT BALL HIP EXTENSION
3 x 15
A1
ELBOW TO KNEE CRUNCH BEGINNER
3 x 0:30
A2
ARM - LEG RAISE
3 x 0:30
A3
FLUTTER KICK
3 x 0:30
A4
SINGLE KNEE TO CHEST SIT UP
3 x 30
B
CONTROLLED MOUNTAIN CLIMBER
1 x 20:10 @ 4:00
C1
PARTIAL GET UP
3 x 10
C2
WEIGHTED HANDS TO FEET CRUNCH
3 x 12
D1
FIT BALL ROLL OUT
3 x 12
D2
PLANK/HOLD ON FIT BALL
3 x 30
