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 x 5 each side Greatest Stretch x 5 Deep squat holds x 5 inch worm shoulder taps x 10 each side single leg bridge x10 Prone Scorpion
Circuit
B
Broom Handle Mobility x 10 Forward and Back movement, Keep arms long and shoulders down x 10 Side to Side with 1 side elbow bending into the side other arm long x 10 Side to side with no elbow bend x 10 Pull back behind your back keeping your chest up
C1
Band Pull-Apart
2 x 8
C2
Band Face Pull
2 x 8
D
Bench Press
3 x 8
E1
Shoulder Press
3 x 10
E2
Bent Over Row
3 x 10
F1
Landmine 1 Arm Row
3 x 10
F2
DB Lateral Raise
3 x 10
Circuit
G
Trunk Circuit set a timer between 20 - 30sec with a 10-15sec recovery x 3 - 4 rounds 1. Reg Row with Tricep Kick Backs 2. V-Sit Curls 3. Crunch & Press 4. Supermans
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 side single leg bridge x 10 Prone Scorpion
Circuit
B
Preparation Flow Lower Bodyweight Circuit set a timer for 50sec with 15sec rest x 2 rounds 1. Lateral Lunge into Reverse Lunge step into Front Lunge 2. Squat into Sumo Squat 3. Single Leg touch downs into standing fire hydrants
C
Landmine Single Leg RDL
3 x 6
D
Single Leg Explosive Side Step Up
3 x 6
Circuit
E
Lower Body Circuit Set a timer for 30-45sec with 15-20sec rest x 3-4 Rounds 1. Regular KB Swings be explosive through the hip 2. Skater (lateral movement) 3. Goblet Squat with the upside down KB
Circuit
F
Trunk Circuit Set a timer 20-40sec with 10-20sec rest x 3-5rounds 1. Straight Arm Plank with knee coming across to opposite elbow then extend leg back and engage glute. Repeat on the other side. 2. Side Plank (on knees to begin with) Leg Lift
