The PT Studio - Ruth Pottinger, Bsc Hons, ASCC
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Circuit warm up
Warm - up 4-8mins of any CV machine followed by x 1 - 2 rounds of x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 each side bridge
B1
DB Bench Press
4 x 10
B2
1-Arm DB Row
4 x 10
C1
Leg Press
4 x 10
C2
Lateral Lunge
4 x 10
Circuit
D
Trunk Circuit x 3 rounds x 30 Mountain Climbers x 10 Crunches x 10 Aquaman
Prep
A
Circuit warm up
Warm - up 4-8mins of any CV machine followed by x 1 - 2 rounds of x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 each side bridge x 10 each side split squat
B1
Walking Lunges
4 x 10
B2
DB Shoulder Press
4 x 10
C1
Kettlebell Deadlift
4 x 10
C2
Lat Pulldown
4 x 10
Circuit
D
Trunk Circuit x 3 - 5 rounds x 5 Burpees x 10-20 Russian Twists x 20sec side planks
Prep
A
Circuit warm up
Warm - up 4-8mins of any CV machine followed by x 1 - 2 rounds of x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 each side bridge x10 Bird Dog
B1
Leg Extension
4 x 10
B2
Lying Leg Curl
4 x 10
C1
Incline DB Bench Press
4 x 10
C2
Chest-Supported DB Row
4 x 10
Circuit
D
Trunk Circuit x 3 -4 rounds x 10 - 15 Bicep Curls x 10 - 15 Bench Dips x 10 - 15 Lateral Raise
