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 4mins of any CV followed by x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 each single leg bridge x 10 Band Pull aparts
B
Hang Clean
3 x 3
C
Back Squat
10, 8, 8
D
Hip Thrust
3 x 12
E
Shoulder Press
2 x 15
F
Resistance Band Lat Pull Down
3 x 10
Circuit
G
By in for time 30 Cals Assault 15 Lateral Raise 15 Tricep Tricep Push downs (band) 15 E-Z Bicep Curls X2 Rounds of Ex By out for time 30 Cals Assault
A
Back Squat
B
Shoulder Press
Circuit
C
Week 1 & 2 Testing 12min Bike Distance
Conditioning
A
Warm up Circuit CB
RAMP Warm - up x 10 E/W Jog on spot with Shoulder Circles Forward / Back x 5 E/S Greatest Stretch L & R x 30sec High Knees x 30sec Heel flicks x 5 E/S Pigeon nose to ground/celling X 5Inch Worm into Push Up X 10 Cat / Camel X 20sec Bottom squat holds side to side x 10 KB Double Leg RDL x 8 E/S Single leg Balance and Reach
Circuit
B
Start with 3-5min jog Then Test 12min Run and record time Followed by 2min rest 8mins on Bike
C
Reverse Lunges
3 x 6
D1
Incline Bench Press
3 x 12
D2
Pull-Up
3 x 12
Circuit
E
Trunk Circuit 30-40sec Work / 15-20sec Recovery Slow Mountain Climbers looking for Full body Extension Window Washers Slams x 3 - 4 Rounds
