The Conect
General Fitness, Women's Training
Coach
Venus Burakorn
Features
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Scapular Push Ups
3 x 10
B
Dumbbell throwing reverse
3 x 10 @ 4.41 kg
C
Glute Bridge Complex
3 x 10
D
Banded prone Y
3 x 15
E
Standing Kick Back
3 x 10
F
Pec MFR
2 x 1:00
Tuesday
Week 1 Day 3
A
Power Leg Lunges
3 x 10
B
X line shoulder push
3 x 10 @ 4.41 kg
C
Oblique crunch
3 x 10
D
Dumbbell throwing shuffle
3 x 10 @ 4.41 kg
E
Banded bent over row exercise
3 x 20
F
Trap MFR
2 x 1:00
Thursday
Week 1 Day 5
A
Hip flexor shuffle single arm kettlebell hinge
3 x 10 @ 8.82 kg
B
X line shoulder push
3 x 10 @ 4.41 kg
C
Prone Y
3 x 15
D
Bird Dogs
3 x 10
E
Anterior 45 MFR
2 x 1:00
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