Strength Week!
Monday 30th Dec
Monday 27th May 2019
Squats
Barbell press
4x10
Glute bridge with 5sec hold top of each rep x12
Single arm press x8
4 rounds
Bent over row x12
Lunges x8 each leg
4 rounds
In pairs:
Lying leg curls x12
Plank
3x
Press ups x12
Knee to elbow
x3
Tuesday 31st Dec
2020 workout
20 of each
Lunges
Shoulder taps
Bench squats
3x
20 of each
Barbell press
Side raises
Toes to bar
3x
20 of each
Bent over row
Glute bridges
Lying leg curls
3x
Circuit - pick a card - person with ball slams does 20 before all moving round
Thursday 2nd Jan
in pairs 4x of each
Squats x10
side squats
Single arm press x8 each side
press ups
Lunges x8 each side
get ups
Bent over row x12
Shoulder taps
Plank row x12 each side
plank
lying leg curls x12
down ups
Friday 3rd Jan
in pairs 3 rounds each
Static lunges x8 each leg
Wall sit
Press ups x12
Shoulder taps
Bent over row x12
Leg raises
Barbell press x12
Reverse plank hold
All 10-15 min amrap
Shoulder taps x20
Knee to elbow x20
Shoulder press x20 (2.5kg plate)
Side raises x20 (2.5/1.25kg plates)
Air squats x20
Down ups x10
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