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
A
Treadmill Work
1 x 5:00
B1
Band Lateral Walk
2 x 40
B2
Clamshells
2 x 20
B3
Seated Good Mornings
2 x 10
C1
Back Squat
2 x 12
C2
Isometric Bulgarian Split Squat
2 x 0:20
D
Walking Lunges
3 x 20
E
Med Ball Rotation Jump Lunge
2 x 20
F
Seated Hamstring Curl Machine
3 x 10
G
Seated Abduction Machine
3 x 15
H
Back Extension
3 x 12
I
Depth Calf Raise
3 x 12
A1
V Sit Leg Raise Toe Touch
3 x 0:20
A2
Suitcase Crunch
3 x 0:20
A3
Reverse Plank
3 x 0:20
B1
DB Shoulder Press
2 x 12
B2
High Plank
2 x 0:20
C
Close Grip Lat Pulldown
3 x 10
D
Barbell Row
3 x 10
E
DB Lateral Raise
3 x 12
F
DB Bicep Curls
3 x 12
G
Tricep Pushdown
3 x 12
H
TRX Biceps Curl
3 x 10
I
Treadmill Work
A
Treadmill Work
1 x 5:00
B1
Monster Walks
2 x 4
B2
Step Down on Pull up Machine
2 x 20
B3
Calf Raise Walk
2 x 20
C
Back Squat
3 x 10
D
Smith Machine Bulgarian Split Squat
3 x 20
E
DB RDL
3 x 10
F
Back Extension
3 x 10
G
Wall Sit
2 x 0:20
H
Standing DB Calf Raise
3 x 10
A1
SL Jack Knife
3 x 0:20
A2
Plank Rotation
3 x 0:20
A3
Hollow Hold
3 x 0:20
B
DB Shoulder Press
3 x 10
C
Lat Pulldown
3 x 10
D
Half Kneeling SA Cable Row
3 x 24
E1
DB Scaption
3 x 10
E2
Reverse Flys
3 x 12
F
Skull Crushers
3 x 12
G1
Hammer Curl
3 x 10
G2
Band Tricep Push Down
3 x 25
H
Treadmill Work
