Core Circuit – Repeat 3 times with no rest
Supermans (lifting opposite arm and leg simultaneously) – 10 each side
UP, UP, DOWN, DOWN – 12 REPS (IN PLANK POSITION ON STABILITY BALL WITH HANDS APART, PUT ONE HAND ON BALL, THEN OTHER AND PUSH UP INTO TOP OF PUSH UP POSITION, THEN DROP BACK DOWN ONTO FOREARMS ON BALL ONE AT A TIME)
V-Sit Med Ball Rotations 12lb. Med Ball – 30 reps (sit with knees slightly bent and feet off ground. Upper body is at v-angle to lower body with shoulders and back off ground, hence, the V-Sit. Rotate the med ball side to side, touching the ground next to your hips.
Leg Lifts – 15 reps (Lie on your back with your hands beneath your low back. Keep your legs straight and lift legs from 6 to 12 inches off the ground up and down.)
Rear Shoulder Cable Flyes at Alternating Angles with elbow exercises
25bs. – 4 sets at 12 reps. No rest between sides.
WORKOUT 1
Core Circuit – see above
Circuit – Repeat for 6 total sets with 1 minute rest between sets
Kettlebell Slingshots 32kg – 12 each
Assisted Narrow Grip Pullups #14 – 12 reps
WORKOUT 2 – CLASS STYLE
Activation
Pink Panther Reach
Egyptians
6 lb. MB orbits while walking
Stiff Leg Dead Reach
8lb MB lunge and chop
Walks
Offset Rack 28/24kg – 2x
20kg Lunge Walk with KB pass between legs – 2x
2 KB Offset Punch Press 8/12 kg – 2x
Lift Practice
Figure 8’s – 24kg (2 x 15 ea)
OH KB Tricep Extensions – 20kg (3 sets x 12)
KB Crush Curls – 20kg (2 sets x10)
EDT
10 minutes
Clean, Lateral Lunge 24kg – (5 reps each side = 1 set)
2 minute rest
LADDER
Offset 1-Leg Deadlifts 24/28kg – 1 ea side = 1 rep (1-10)
Core
TGU’s – 8kg 2 sets x 5 reps each
Crab Walks with Hip Extension for 3 second hold each 6 steps
WORKOUT 3
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge 28kg – 25 reps each leg
Wide Grip Lat Pulldowns 190 lbs. – 12 reps
WORKOUT 4 – CLASS STYLE
Activation
12 lb MB Slams
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Twist
Pink Panther Hip Open
Walks
Lateral Band with 20kg KB Behind Head – 2 x
Swing Walk 24 kg
8 & 12 kg 2 KB Alternating Bottoms Up Press Walk – 2x (switch sides of bells each walk)
Lift Practice
Figure 8’s – 24kg (2 sets x 15ea)
2 KB Offset Bent Rows 24/20 kg (2 sets x 10ea) – fold at waist and do 2 KB’s at once
KB Clean, Squat, Press – 24kg (2 sets of 6 ea)
EDT
10 minutes
Offset 2 KB Swings – 24/28kg (5 reps each side = 1 set)
2 minute rest
LADDER
Light/Medium/Heavy Snatch 16/20/24kg (1 ea per side = 1 rep)
(1-5)
Core
16kg McGill Crunches
16kg Sideups, Planks
WORKOUT 5
Core Circuit – same as workout 1
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat (rear foot up on bench) 32kg – 12 reps each leg
Functional Trainer Squat to Row (Set at bottom position)
60 lbs – 12 reps