STRENGTH WORKOUT

 

3x8 of each exercise. 

 

DAY 1 -

 

SQUAT- Goblet Squat, Split Stance Squat, 

PULL- Lat Pull Downs, Band Press Downs

TRUNK- Pallof Press, 

 

HINGE- Hinge with weight, Single Leg Hinge (RDL)

PUSH- Half Kneeling Overhead Press, DNS BEAR

TRUNK- Sit Outs, Turkish Get Ups

 

 

DAY 2

 

DEADLIFT- Kettlebell Deadlift, Farmer Deadlift, 

PULL- Inverted Row, Bent Over Row

TRUNK- Deadbugs, Birddogs, Crawling

 

SINGLE LEG- Curtsy Lunge, Box Step Ups, Back Lunges

PUSH- Push Ups (elevated), Dumbbell Bench Press

TRUNK- Side Planks, Suitcase Carries, Sit outs. 

 

 

 

CIRCUIT WORKOUT 

 

3-5 rounds

Goblet Squats x10

Push Ups (elevated) x10

Kettlebell Swings x10

Inverted Rows x10

 

 

BODYWEIGHT CIRCUIT

 

3-5 rounds

Back Lunges x5ea

Push Ups (elevated) x10

Single Leg Hinge (RDL) x5 ea

Sit Outs x5ea