Summer is right around the corner! Not sure where to start when you get at the gym? Want to gain muscle while losing fat? Don't you worry this program is just for you. Here the goal is to get you ready for Summer beach or boat days! This Summer we want you feeling your best without having to worry about others looking at you the wrong way. We want people looking at you saying dang I want to look like that. What is are they doing?!!
If you have any question or concerns please email me at apowerhouseaph@gmail.com. Would love to help you getting your goals met before summer! Let's get this started!
-Dani
A1
90/90 Sit up
1 x 12
A2
Prone Shoulder All around
1 x 12
A3
Lat Stretch on Bench
1 x 12
A4
Standing Calf Raise
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Ankle Mobility Against wall w/weight
1 x 12
B
Front Squat
3 x 12
C1
Lat Pulldown
3 x 12
C2
Cable Decline Chest Fly
3 x 12
D1
Alt. Bicep Curl
3 x 10
D2
DB Lateral Raise
3 x 10
E1
Hallow Hold on Reverse Hyper w/ Med Ball Swipers
3 x 15
E2
Plank Rockers
3 x 15
A1
90/90 Sit up
1 x 12
A2
Prone Shoulder All around
1 x 12
A3
Lat Stretch on Bench
1 x 30
A4
Standing Calf Raise
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Ankle Mobility Against wall w/weight
1 x 12
B
Deficit Reverse Lunge
3 x 12
C1
Chest Supported Row Neutral
3 x 12
C2
BB Chest Press
3 x 12
D1
Tricep Push Down Rope
3 x 10
D2
DB Overhand Bicep Curl
3 x 10
E1
Plank Twist
3 x 15
E2
Walking Lunges w/weighted vest
3 x 10
A1
90/90 Sit up
1 x 12
A2
Prone Shoulder All around
1 x 12
A3
Lat Stretch on Bench
1 x 12
A4
Standing Calf Raise
1 x 12
A5
Neck Roll and Shoulder Roll
1 x 12
A6
Ankle Mobility Against wall w/weight
1 x 12
B
Low Lateral lunge side to side w/landmine
3 x 12
C1
Seated Row Close Grip (Supinated)
3 x 12
C2
DB Incline Chest Press
3 x 12
D1
DB 21's
3 x 21
D2
DB Kickback
3 x 10
E
90 Hip ext. abs sit up rolls
3 x 10
Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.