NorthStar Sports
1 sessions per week
Must use App app to view and log training
Program Training
A
Single arm DB bench press
4 x 10
B1
DB Skull Crushers
3 x 12
B2
DB Lawn Mower Row
3 x 12
B3
Push-up to plus
3 x 12
C1
DB Military Press
3 x 12
C2
Dumbbell Front Raise
3 x 12
C3
Waiter Walks
3 x 40
C4
Slider anti-shoulder flexion
3 x 12
D
Push Ups
A
Goblet Squat
4 x 10
B1
Single Leg hamstring Curl
3 x 12
B2
Single Leg Quad Extension
3 x 12
B3
Sit-Up
3 x 12
C1
Glute kickback
3 x 12
C2
Seated Calf Raise
3 x 12
C3
Lateral Band Walk
3 x 20
C4
Ab straight leg raises
3 x 20
D
Squat Jumps
A1
DB Bicep Curl
3 x 12
A2
DB Shrug
3 x 12
A3
Rear Deltoid Fly
3 x 12
A4
MB Giant Washer
3 x 20
B1
Dumbbell Chest Fly
3 x 12
B2
Lateral Raise
3 x 12
B3
DB supinated wrist curls
3 x 12
B4
Sit-up with shoulder press
3 x 12
C
Farmer Carry
A
DB Sumo Squat
4 x 10
B1
DB Side Lunge
3 x 12
B2
DB See Saw
3 x 12
B3
Side pillar hip taps
3 x 20
C1
Barbell Step Up
3 x 8
C2
Copenhagen pillar
3 x 30
C3
Straight leg calf raise
3 x 12
C4
Hanging Knee Tucks
3 x 12
D
Box Jumps
A1
Wall W’s
3 x 20
A2
Wall Y raises
3 x 20
A3
Dead Hang
3 x 1:00
B1
Push Ups
3 x 12
B2
Inverted Rows
3 x 12
B3
Dips off a box
3 x 12
C1
Wall Sit
3 x 1:00
C2
Hamstring Slider Curl
3 x 12
C3
Fire Hydrants
3 x 12
D1
Heel Touch
3 x 10
D2
Single leg sit-down
3 x 10
D3
Tibialis raises
3 x 12
E
Sit-Up
