The SiX
It's always a great time to get that body IN SHAPE! This program is designed specifically for the ladies looking to increase their endurance through movement and a little running/walking, and grow a little in the process!
Don't think too hard! Lets work!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Monster Walks
2 x 4
A2
Fire Hydrant
2 x 20
A3
Seated Good Mornings
2 x 10
B
Sumo Deadlift
2 x 12
C
DB Step Up
3 x 20
D
Med Ball Rotation Jump Lunge
3 x 20
E
RDL
3 x 10
F
Seated Abduction Machine
3 x 15
G
Elevated SL Hamstring Bridge
3 x 0:20
H
Depth Calf Raise
3 x 12
A
Treadmill Work
B1
Overhead Tornado Twist
3 x 0:20
B2
Crunches w/ Weight
3 x 0:20
B3
Scissor Kicks
3 x 0:20
C
DB Shoulder Press
2 x 12
D
Lat Pulldown
3 x 10
E
Half Kneeling SA Cable Row
3 x 24
F
DB Lateral Raise
3 x 12
G1
Tricep Pushdown
3 x 15
G2
DB Bicep Curls
3 x 10
H
TRX Biceps Curl
3 x 10
A1
Monster Walks
2 x 4
A2
Seated Band Abduction
2 x 20
A3
Seated Good Mornings
2 x 10
B
Sumo Deadlift
3 x 10
C
Walking Lunges
3 x 16
D
Prone Machine Hamstring Curl
3 x 10
E1
DB Renegade Row
3 x 8
E2
Side to Side Med Ball Slam
3 x 10
F
Back Extension
3 x 10
G
Treadmill Work
3 x 5:00
A
Treadmill Work
B
Lat Pulldown
3 x 10
C
Seated DB Shoulder Press
3 x 10
D
1-Arm DB Row
3 x 24
E1
DB Scaption
3 x 10
E2
Reverse Flys
3 x 12
F
Skull Crusher
3 x 12
G1
Bicep Curl 7's
3 x 21
G2
Band Tricep Push Down
3 x 20
