Dempsey Tamara
6 sessions per week
Must use App app to view and log training
Team Training
A
Light Jog
1 x 5:00
B1
PVC dislocations
1 x 0:45
B2
Band Pull-Apart
1 x 0:45
B3
Russian baby makers
1 x 0:45
C
Frog pump - FLC
8 x 0:20
D1
Walking Lunges
D2
45 Degree Incline DB Row
D3
DB Sumo Deadlift 2
D4
Push up - FLC
D5
Rust - Glute Gains Club Theme Song
5 x 1
Circuit
E
Optioneel circuit - tijd over? AMRAP6, in 2 tallen DB hang clean x7 DB push press x5 Wissel Voor beide oefeningen hetzelfde gewicht.
A
Light Jog
1 x 5:00
B1
Prone handcuffs
1 x 0:45
B2
Hand Walk Outs FLC
1 x 0:45
B3
Cossack Squat
1 x 0:45
C
Quadruped Rainbows
8 x 0:20
D1
Front Foot Elevated Split Squat
D2
1-Arm DB Row
D3
Band seated hip abduction
D4
1 arm DB shoulder press
D5
Rust - Glute Gains Club Theme Song
3 x 1
Circuit
E
Optioneel circuit - tijd over? Tabata - reaching sit ups
A
Light Jog
1 x 5:00
B1
Shoulder Taps FLC
1 x 0:45
B2
Plank to push up FLC
1 x 0:45
B3
Mountain Climber Dynamic Mobility
1 x 0:45
C
Split Squat Static Hold
8 x 0:20
D1
Single Leg Hip Thrust
D2
Sled Rope Pull
D3
Band seated hip abduction
D4
One-Arm DB Bench Press
D5
Rust - Glute Gains Club Theme Song
4 x 1
Circuit
E
Optioneel circuit - tijd over? EMOM 6 1. KB swings x max 2. wall sprints x max
A
Light Jog
1 x 5:00
B1
Band Pull-Apart
1 x 0:45
B2
Plank to push up FLC
1 x 0:45
B3
Russian baby makers + rotation
1 x 0:45
C
Band walk forward / backward
8 x 0:20
D1
Squat Stance Deadlift
D2
Sled Push
D3
Gorilla row
D4
Hand Release Push Up FLC
D5
Rust - Glute Gains Club Theme Song
4 x 1
Circuit
E
Optioneel circuit - tijd over? EMOM 8 1. Row x max 2. Ski x max 3. Lateral bench hops x max 4. Rust
A
Light Jog
1 x 5:00
B1
Prone handcuffs
1 x 0:45
B2
Hand Walk Outs FLC
1 x 0:45
B3
Cossack Squat
1 x 0:45
C
Fire Hydrant
8 x 0:20
D1
DB Bulgarian Split Squat
D2
Landmine Bar Twist
D3
Reaching sit up
D4
Standing DB Press
D5
Rust - Glute Gains Club Theme Song
3 x 1
Circuit
E
AMRAP12 20 KB swings 15 air squats 10 push ups -> op de knieën
A
Light Jog
1 x 5:00
B1
Band Pull-Apart
1 x 0:45
B2
Plank to push up FLC
1 x 0:45
B3
Russian baby makers + rotation
1 x 0:45
C
Band walk forward / backward
8 x 0:20
D1
One and a half rep goblet squat
D2
TRX Chest Press
D3
DB Walking Lunge
D4
45 Degree Incline DB Row
D5
Rust - Glute Gains Club Theme Song
4 x 1
Circuit
E
Tabata Plate ground to overhead r 2:00 Tabata Wall sprint
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FitLife Functional Gym Program
FitLife Functional Gym Program
FitLife Functional Gym Program
