The Works S&C
Alexander Training
General Fitness, Personal Training, Strength & ConditioningThe Works
The Works Strength & Conditioning is everything you need for well rounded resistance training and conditioning. It includes:
➞ 3 gym resistance training sessions
➞ 3 home resistance training sessions
➞ 2 High Intensity Interval Training sessions
➞ 2 long, steady state cardio sessions
➞ 1 ab/core & stretching session
You choose which sessions suit your needs. I am always a message away to help you choose, and answer your questions.
Each week builds on the previous week in intensity, and each month is a new program.
A
Neutral grip lat pulldown
15, 15, 10, 10
B1
Back squat
5 x 8
B2
Goblet squat
5 x 8
C1
Heels elevated squat
3 x 15
C2
1 arm dumbbell row
3 x 12
D1
standing calf raise
3 x 15 @ 0 lb
D2
Dumbbell biceps curl
3 x 12
Conditioning
E
10 Minutes Free Time
This is for anything you would like to add in that you did not do yet. You can add in new exercises, stretches, or just cool down and breathe.
F
Butterfly and chest stretch
2 x 5
G
hip flexor stretch standing
2 x 0:30
A
Band lat pulldown
15, 15, 10, 10
B
Goblet squat
5 x 8
C1
Heels elevated squat
3 x 15
C2
1 arm dumbbell row
3 x 12
D1
standing calf raise
3 x 15 @ 0 lb
D2
Dumbbell biceps curl
3 x 12
Conditioning
E
10 Minutes Free Time
This is for anything you would like to add in that you did not do yet. You can add in new exercises, stretches, or just cool down and breathe.
F
Butterfly and chest stretch
2 x 5
G
hip flexor stretch standing
2 x 0:30
A
Walk
A
Treadmill Work
1 x 5:00 @ 3
B
Treadmill Work
9 x 1:00 @ 5, 6, 7, 8, 9, 8, 7, 6, 5
C
Treadmill Work
1 x 5:00 @ 3
A1
Walking lunges.
3 x 10 @ 0 lb
A2
band pullaparts
3 x 15
B
DB Bench Press
5 x 8
C1
Hip Thrust
3 x 10
C2
1 leg glute bridge
3 x 15
D1
Jefferson curl*
3 x 8
D2
overhead triceps extension with db
3 x 15
E1
chest stretch standing
2 x 0:30
E2
standing side stretch
2 x 0:30
A1
band pullaparts
3 x 15
A2
Bench press
4 x 8
A3
Chest press machine
5 x 8
B1
Walking lunges.
3 x 10 @ 0 lb
B2
dumbbell incline chest press
3 x 12
C
Hip Thrust
3 x 10
D1
Jefferson curl*
3 x 8
D2
Cable triceps pressdowns
3 x 15
E
Treadmill Work
2:00, 5:00 @ 1, 15
F1
chest stretch standing
2 x 0:30
F2
standing side stretch
2 x 0:30
A
Treadmill Work
3:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00, 5:00 @ 1, 3, 7, 3, 7, 3, 7, 3, 7, 1
A1
ab mat crunch
3 x 10
A2
dead bug
3 x 8
B1
Bicycle Sit-Ups
3 x 10
B2
Bird dog
3 x 5
C
hanging leg raise, Captain's chair
3 x 10
D1
Plank knee to elbow
3 x 10
D2
Side Plank
3 x 0:20
E1
alternating toe touch
3 x 5
E2
toe touch
3 x 10
E3
V up
3 x 10
F1
knees to chest stretch
2 x 0:30
F2
hip stretch
2 x 0:30
G1
Child's pose
2 x 0:30
G2
Mckenzie press
2 x 0:30
A1
Squat, no weight
3 x 10
A2
squat to stand and reach
2 x 0:30
B
Standing dumbbell overhead press
5 x 8
C
Sumo squat with dumbbell
D1
Squat press with dbs
3 x 10
D2
Lateral raise
3 x 15
E
Band lat pulldowns
3 x 12
F
Hip flexors and hamstrings stretches
2 x 0:30
A1
Squat, no weight
3 x 10
A2
squat to stand and reach
2 x 0:30
B1
Barbell press standing
5 x 8
B2
Standing dumbbell overhead press
5 x 8
C
Deadlift
6 x 5
D
Sumo squat with dumbbell
E1
Squat press with dbs
3 x 10
E2
Lateral raise
3 x 15
F
Wide grip lat pulldowns
3 x 12
G
45 degree back extensions
3 x 10
H
Hip flexors and hamstrings stretches
2 x 0:30
A
Walk
If you've been thinking about it, you know you're ready. Start your training today! 💪
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
The Works S&C
The Works S&C
The Works S&C
