Krista Hogan
1 sessions per week
Must use App app to view and log training
Program Training
WARM UP
A
2-3 Rounds: 1. Clamshell x10/side (add a band to make more challenging) 2. Hip 90/90 rotations x8/side 3. Dumbbell pull over x8
B1
Bulgarian Split Squat
3 x 8
B2
Bent Over Row
3 x 10
C1
Glute Bridge
3 x 10
C2
Elevated Push up
3 x 8
D1
Wall Sit
D2
DB Bicep Curls
2 x 12
Optional Core
E
3 rounds Plank :30 Side plank :30/side Rest :30-:60
WARM UP
A
2-3 Rounds: 1. Cat/ camel x5 2. Striders x5/side 3. Bridge x8
B1
Single Leg RDL
3 x 8
B2
Dumbbell Overhead Press
3 x 10
C1
Goblet Squat
3 x 8
C2
Lat Pulldown
3 x 8
D1
Calf Raise
2 x 12
D2
DB Lateral Raise
2 x 12
Optional Cardio
E
Max distance bike, row or run in 5:00
WARM UP
A
2-3 Rounds: 1. Clamshell x10/side (add a band to make more challenging) 2. Hip 90/90 rotations x8/side 3. Dumbbell pull over x8
B1
Bulgarian Split Squat
3 x 10
B2
3 Point Row
3 x 10
C1
Glute Bridge
3 x 12
C2
DB Chest Fly
3 x 8
D1
Wall Sit
D2
Skull Crushers
2 x 12
Optional Core
E
3 rounds Leg lifts x10 (only lower the legs as low as the back can handle)
