Ashley Clarke
1 sessions per week
Must use App app to view and log training
Program Training
A
BANDED CRAB WALK
3 x 20
B
ROMANIAN DEADLIFT
4 x 8
C1
Leg Press
4 x 10
C2
SEATED ROW
4 x 10
D1
INCLINE DB PRESS
3 x 8
D2
DB WALK LUNGE
3 x 10
E1
LAT PULLDOWN 1
3 x 12
E2
GOBLET SQUAT
3 x 10
A
BANDED GLUTE RAISE
30, 20, 10
B
HIP THRUST MACHINE
5 x 10
C
BARBELL GLUTE RAISE
4 x 10
D1
HIP ADDUCTION MACHINE
4 x 15
D2
SEATED ABDUCTOR MACHINE
4 x 15
E
FRONT FOOT ELEVATED SPLIT SQUAT TUTORIAL (Glute Focused)
3 x 8
F
DB STEP UP
3 x 10
A
SINGLE LEG GLUTE RAISE
3 x 10
B1
TRAP BAR DEADLIFT 1
3 x 10
B2
SEATED HAMSTRING CURL
3 x 10
C1
SUMO SQUAT - Constant Tension
3 x 15
C2
SEATED SHOULDER PRESS
3 x 10
D1
SINGLE ARM DB ROW
3 x 10
D2
DB DEADLIFT 3:1
3 x 10
E
FIT BALL ROLL OUT
3 x 12
A1
Body Weight Lunge
3 x 20
A2
INCHWORM PUSH UP
3 x 10
B1
BB REVERSE LUNGE
3 x 8
B2
Bench Press
3 x 8
C1
LEANING SPLIT SQUAT - pause
3 x 8
C2
CABLE FACE PULL
3 x 12
D1
ELBOW TO KNEE CRUNCH BEGINNER
3 x 20
D2
FLUTTER KICK
3 x 20
D3
WEIGHTED TOE TOUCH
3 x 12
