Haley Sutton-Kirby
1 sessions per week
Must use App app to view and log training
Program Training
A1
Barbell Back Squat
8, 8, 8, MAX @ MAX, MAX, MAX, _ lb
A2
High Plank Drag
3 x 8 @ 25 lb
B1
DB RDL
3 x 8
B2
DB Lateral Lunge
3 x 8 @ MAX lb
C1
Cable Kickbacks
3 x 10 @ MAX lb
C2
DB Seated Single Leg Calf Raise
3 x 12 @ MAX lb
C3
Mountain Climber Plank
3 x 12
A1
DB Bench Press
4 x 6 @ MAX lb
A2
Chest-Supported DB Row
4 x 8 @ MAX lb
B1
Seated DB Shoulder Press
3 x 8
B2
Plank Pulls
3 x 10
C1
DB Front Raise
3 x 10
C2
Supine DB Tricep Press
3 x 10
C3
Alternating DB Hammer Curl
3 x 10
D
Assault Bike
6 x 0:20 @ 8
A1
Barbell Split Squat
6, 6, 6, MAX @ MAX, MAX, MAX, _ lb
A2
Hip Airplane
3 x 5
B1
Single Leg Glute Bridge
3 x 8 @ MAX lb
B2
Short Lever Copenhagen Dip
3 x 8
C1
Knees To Chest
3 x 12
C2
Leg Extension
3 x 12 @ MAX lb
C3
Isometric Lunge Hold
3 x 1 @ 30
A1
Standing Landmine Press
3 x 6
A2
Pull-Up
3 x 5
B
Single Arm Landmine Row
3 x 8
C1
Incline DB Bench Press
3 x 8 @ MAX lb
C2
Inverted Row
3 x 8
D1
DB Lateral Raise
3 x 12
D2
Rear Delt Flyes
3 x 12
D3
Zottman Curls
3 x 10
E
Treadmill Work
