Week start mon 15th Nov - 20th Dec
Phase 1
Pull day
1. Foam Roll lats, rhomboids, stretch out thoracic spine over fit ball or roller, perform rotator cuff exercises 2. Wide squat warm up side to side (5 ea), supine bridge on fit ball (30 s), slight side to side movement, Spiderman push ups (5 ea) 3. 4 point draw in / knees then progress to feet (5 each side), laying spans (10), wood chops with no hip rotation (5 each side) Exercise
Sets
Deadlifts
4
DB bent row
3
Rear Delt Flies
3
Ez-curls
3
DB Curls
2
Record KG's here Deadlifts
Reps
Rest
Tempo
Superset
Core
1
3D 2U
BELOW
1
3D 2U
BELOW
1
3D 2U
1
3D 2U
12 10 8
1
3D 2U
u-arm chin ups
session 1
Session 2
Session 3
session 4
session 5
Hanging knee raise
12 10 10 10
12 10 10 8
12 10 8 8
10 10 8 6
10 8 8 6
3 x 15 Side plank 2 x 45s
Chin ups
Foam rollerwalk outs
Set 1
Reps
Reps
Reps
Reps
Reps
set 2
Reps
Reps
Reps
Reps
Reps
set 3
Reps
Reps
Reps
Reps
Reps
DB Bent Row
12 10 10
12 10 8
10 10 8
886
866
Rear delt flies
12 10 10
12 10 8
10 10 8
886
866
EZ curls
12 12 12
12 10 10
10 10 8
10 8 8
886
DB curls
12 12
12 10
10 10
88
86
Use stretch charts and stretch tight areas
3x3