I love this style of program and training as it works on many aspects.
Strength- and power
Hypertrophy- muscle building
Conditioning- Fat loss and cardiovascular fitness.
Mobility and Flexibilty warm up
A1. 1
Exercise: Squat to hamstring stretch
Reps: 10
A1. 2
Exercise: Dynamic lunge, hip flexor stretch
Reps: 12 each side (24 total)
A1. 3
Exercise: Scorpion stretch
Reps: 10
Begin session
A1
Exercise: Squat, Plank, Burpee + lunge
Reps: 6
A2
Exercise: RDL; with DB’s/ BB / Dowel rod OR Glute bridges (Feet further away from body to activate hamstrings) Neutral stance feet hip width wide
Reps: 12
A3
Exercise: Squats; keeping tension (a low seat or cushion to assist in hitting ROM and depth; hitting past 90 degrees for each rep)
Reps: 24
B1
Exercise: Plank with shoulder taps (12 total)
Reps: 6
B2
Exercise: Walking out plank
+ push up ( if you have weights renegade row each side)
Reps: 12
B3
Exercise: Mountain climbs (48 total)
Reps: 24
Rest 15 seconds between A1, A2, and A3
After A3 rest 2 minutes. Repeat the same with your B exercises.
Cool down
Stretch
If your not sure on how to perform some of these exercises head to nicolepaparousis on Instagram or feel free to email me with any questions @ unicuniquept@hotmil.com
Recent Comments