Haley Sutton-Kirby
1 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet Squat
3 x 10 @ MAX lb
A2
One-Arm DB Bench Press
3 x 10 @ MAX lb
B1
DB RDL
3 x 10 @ MAX lb
B2
Bird Dog Row
3 x 10 @ MAX lb
C1
Dead Bug with Mini Bands
3 x 10
C2
Short Lever Copenhagen Plank
3 x 1 @ 0:20
C3
DB Russian Twist
3 x 10 @ 10 lb
D
Treadmill Work
A1
Medicine Ball Plank
3 x 1 @ 0:30
A2
Mini Hops
3 x 0:20
B1
Half-Kneeling DB Shoulder Press
3 x 10 @ MAX lb
B2
DB Reverse Lunge
3 x 10 @ MAX lb
C1
Single Leg Glute Bridge
3 x 8
C2
Half Kneeling Pull Down
3 x 10
C3
Lateral Lunge
3 x 8
D1
DB Bicep Curls
2 x 10
D2
Mountain Climber
2 x 20
D3
Tricep Pushdown
2 x 10
Conditioning
A
Booty Burner Circuit
3 x 10 of each: 15 seconds rest between each exercise; 30 seconds rest between each round. Block A: Goblet Squat + Pulse Push Up (Kneeling is OK!) Block B: Reverse Lunge Shoulder Press (Keep it light!) Block C: Glute Bridge + DB Press Plank + Alternating Shoulder Taps
