Excelsior
1 sessions per week
Must use App app to view and log training
Program Training
HOME GYM LEGS & CIRCUIT
A
Perform all 5 exercises in a circuit. 10-15 reps per side. 3-4 sets. 1. Bulgarian RDL to split squat pulse 2. Elevated RDL to deep reverse lunge 3. Single leg squat 4. Single leg elevated glute bridge 5. Straight leg elevated glute bridge with lateral tap
B
BEAR CRAWL WALK
2 x 1:30
HG- DEVIL'S advocate
C
6 round for time 6 each of : Jumping alternating lunges Burpees Pistols Burpees Jumping air Sqaut Burpees
D
4 ANIMAL FLOW ROUTINE
2 x 2:00
TABATA
A
TABATA 40/15 - 8 ROUNDS RUSSIAN TWISTS HALLOW MOUNTAIN CLIMBERS PLANK HOLD
B1
Animal Flow - Static Beast to Crab Reach
2 x 10
B2
ANIMAL FLOW - CRAB FORWARD WALK
2 x 0:45
B3
TIGER WALK
2 x 0:45
FOR TIME
C
4 ROUNDS 10 V UPS 10 PUSH UPS 10 SIT UPS
A
Air Squat
1 x 100
A
Air Squat
30, 30, 30, MAX
B
Dead Bug
2 x 20
C
Split Squat Jumps
3 x 10
D
BUNNY HOPS
2 x 0:45
E1
Jack Knife
2 x 12
E2
Lunges (Walking)
3 x 30
F1
Crunch Oblique
2 x 25
F2
Hip Thrust - Bodyweight
3 x 30
