Coached by Helen
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Women's Full Body Warm Up
5 minutes on your choice of cardio equipment working to a light sweat (optional) Perform 1 set: 8 x Cat Cow Stretch 5 x Thread the needle ( 5 each side) 10 x Bird Dog each side ( 10 reps on one side, repeat on the other) 30 second Elbow Plank 20 second Elbow Side Plank each side 10 x Single Leg Glute Bridge each side 20 x Banded Crab Walks each way Perform 1 set of Pogo jumps, 10 reps in each direction for each set. 1. Double Legs Forwards & Backwards 2. Double Legs Sideways Up & Back 3. Double Legs Zig Zag Forwards & Backwards
B1
Leg Press Feet Parallel
3 x 12
B2
Dumbbell Front Raise
3 x 12
C1
Lying Hamstring Curl Machine
3 x 12
C2
Chest Supported Dumbbell Reverse Fly
3 x 12
D1
Seated Leg Extension
3 x 12
D2
Neutral Grip Seated Row
3 x 12
E1
Sled Push CBH
4 x 1
E2
Medicine Ball Slam
4 x 10
Prep
A
Women's Full Body Warm Up
5 minutes on your choice of cardio equipment working to a light sweat (optional) Perform 1 set: 8 x Cat Cow Stretch 5 x Thread the needle ( 5 each side) 10 x Bird Dog each side ( 10 reps on one side, repeat on the other) 30 second Elbow Plank 20 second Elbow Side Plank each side 10 x Single Leg Glute Bridge each side 20 x Banded Crab Walks each way Perform 1 set of Pogo jumps, 10 reps in each direction for each set. 1. Double Legs Forwards & Backwards 2. Double Legs Sideways Up & Back 3. Double Legs Zig Zag Forwards & Backwards
B1
Kettlebell Goblet Squat
3 x 12
B2
Seated Dumbbell Shoulder Press
3 x 12
C1
Kettlebell Deadlift CBH
3 x 12
C2
Incline Push Up from Squat Rack
3 x 12
D1
Walking Lunges CBH
3 x 20
D2
Neutral Grip Lat Pulldown
3 x 12
E1
Kettlebell Farmers Carry
4 x 50
E2
Assault Bike
4 x 0:30
Prep
A
Women's Full Body Warm Up
5 minutes on your choice of cardio equipment working to a light sweat (optional) Perform 1 set: 8 x Cat Cow Stretch 5 x Thread the needle ( 5 each side) 10 x Bird Dog each side ( 10 reps on one side, repeat on the other) 30 second Elbow Plank 20 second Elbow Side Plank each side 10 x Single Leg Glute Bridge each side 20 x Banded Crab Walks each way Perform 1 set of Pogo jumps, 10 reps in each direction for each set. 1. Double Legs Forwards & Backwards 2. Double Legs Sideways Up & Back 3. Double Legs Zig Zag Forwards & Backwards
B1
Leg Press Feet Parallel
3 x 12
B2
Dumbbell Front Raise
3 x 12
C1
Lying Hamstring Curl Machine
3 x 12
C2
Chest Supported Dumbbell Reverse Fly
3 x 12
D1
Seated Leg Extension
3 x 12
D2
Neutral Grip Seated Row
3 x 12
E1
Sled Push CBH
4 x 1
E2
Medicine Ball Slam
4 x 10
