45 Three
Move Rehab & Performance
General Fitness45-3 is a program developed specifically for those who are busy AF. This 4 week program, involves 3 sessions per week focusing on both upper and lower body multi-joint supersets completed under tempo and minimal rest. The aim of this program is to help induce fat loss whilst also improving muscle.
A1
Thoracic Extension on Foam Roller
1 x 1:00
A2
Hip Mobility - KB Squat
1 x 1:00
A3
Arabesque
1 x 20
B1
Trap Bar Deadlift
3 x 8
B2
DB Bench Press
3 x 12
C1
Goblet Squat
3 x 12
C2
Chest-Supported DB Row
3 x 12
D1
Split Squat
3 x 12
D2
Lat Pulldown
3 x 12
D3
Dead Bug
3 x 20
A1
Thoracic Extension on Foam Roller
1 x 1:00
A2
Hip Mobility - KB Squat
1 x 1:00
A3
Arabesque
1 x 20
B1
Landmine Squat - elevate heels
3 x 12
B2
Half kneeling landmine Press
3 x 12.
C1
Romanian Deadlift
3 x 12
C2
DB Fly
3 x 12
D1
DB Lateral Lunge
3 x 10
D2
DB Lateral Raise
3 x 12
D3
Tricep Pushdown
3 x 15
A1
Thoracic Extension on Foam Roller
1 x 1:00
A2
Hip Mobility - KB Squat
1 x 1:00
A3
Arabesque
1 x 20
B1
Hip Thrust
3 x 12
B2
Single Arm Lat Pulldown
3 x 10
C1
Bench Press
3 x 12
C2
Bulgarian Split Squat
3 x 8
D1
Inverted Row
3 x 10
D2
Single leg calf raise
3 x 20
D3
Alternating DB Hammer Curl
3 x 24
E
Pallof Press
3 x 20
Moussa Hijazi
Accredited Exercise Physiologist with over 10 years experience in exercise programming for both general and special populations.
45 minutes a day, 3 days a week. That is all that is required. Don't leave your physical health waiting any longer.
Get 45 Three
