No Name Athletics
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Incline walk on treadmill 15% incline 2.5mph-3.0 mph 10 mins
B1
Hip Thrust
2 x 20
B2
Band Pull-Apart
2 x 50
C
Back Squat
8, 5, 4, 2
D
E1
Incline DB Bench Press
3 x 8
E2
Chest-Supported DB Row
3 x 10
E3
DB Reverse Lunge
3 x 8
F1
Shoulder Press
3 x 8
F2
DB Pullover
3 x 12
F3
Band Knee Extension
3 x 12
G
Cable Crunch
2 x 25
A
Stationary Bike
1 x 10:00
B1
Back Extension
2 x 20
B2
Shoulder extension, external rotation
2 x 15
C
Hex Bar Deadlift
8, 5, 4, 2
D1
Push-Up
3 x 10
D2
Pull-Up
3 x 8
D3
Romanian Deadlift
3 x 12
E1
Barbell Upright Row
3 x 12
E2
Rear Delt Flyes
3 x 20
E3
Lying Leg Curl
3 x 15
F
Hanging Knee Raise
2 x 25
Circuit
A
10 mins 1 min jog 1 min walk
B
Monster Walks
2 x 15
C
Banded Row
2 x 20
D
Zercher Squat
8, 5, 4, 2
E1
DB Front Raise
3 x 15
E2
1-Arm DB Row
3 x 12
E3
Lateral Lunge
3 x 10
F1
Tricep Pushdown
3 x 25
F2
DB Bicep Curls
3 x 25
F3
Hip Thrust
3 x 25
G
Physio Ball Core Variations
2 x 25
