Team Mulqueen
General FitnessThis program is aimed for beginner to intermediate girls who want to learn the basic fundamentals of strength training, with some HIIT added in for good measure.
The athlete will get both stronger and fitter over the 6 week training block, setting them up for better results long term.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Walking Lunges
3 x 20
A2
Band Pull-Apart
3 x 15
B1
Step-Ups
4 x 8
B2
1-Arm DB Row
4 x 10
C1
Dumbbell Clean
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C2
American KB Swing
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C3
Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C4
Sit-up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
A1
Single Leg Elevated Hip Bridge
3 x 15
A2
Push-Up
3 x 10
A3
Doorway Pec Stretch
3 x 0:15
B1
Romanian Deadlift
4 x 8
B2
DBl Bench Press
4 x 10
C1
Step-Ups
1 x 10
C2
DB Lateral Raise
1 x 10
C3
Burpee
1 x 10
C4
Glute Kickbacks
1 x 10
A
Rowing
1 x 1500
B1
Split Squat - Front Foot Elevated
4 x 8
B2
Assisted Pull Ups
4 x 8
C1
Jump Rope
1 x 30
C2
Chest Elevated Push Up on Bar
1 x 15
C3
Box Jump
1 x 15
A1
Banded Hamstring Curl
3 x 15
A2
Hands Only Inch Worm
3 x 8
B1
DB Shoulder Press
4 x 8
B2
Lying Leg Curl
4 x 8
C1
Tabata Air Squats
8 x 0:20
C2
DB Push Press
8 x 0:20
C3
Sit-up
8 x 0:20
