PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 10 ISOMETRIC LIFTS
WORKOUT 1 - UPPER BODY
Warm Up X 3 Rounds
15 DB Toe Touches (1011 Tempo)
12 TRX Chest Flyes (1011 Tempo)
12 TRX Face Pulls (1011 Tempo)
Set 1 - 3 Rounds
30/20/10 Stability Ball Crunches (High, Mid, Low, 1011 Tempo)
15 Sandbell Slams (1011 Tempo)
Set 3 2 - 3 Rounds
12 Plate Clutched Incline Chest Press (1031 Tempo)
10 GHD Layout Sit Ups (1011 Tempo)
15/15 KB Gorilla Rows (1041 Tempo)
Set 3 - 3 Rounds
15 Glider Body Saws (1011 Tempo)
15 TRX Chest Press (1041 Tempo)
12/12 Side Plank Dips (1011 Tempo)
8 Minute MetCon
WORKOUT 2 - LOWER BODY
Warm Up X 3 Rounds
6 Calorie Leg Only Assault Bike
15 Mini Band Squat Jumps (1011 Tempo)
10 Hamstring Walkouts (1011 Tempo)
Set 1 - 4 Rounds
12/10/8/4 Deficit KB Sumo Deadlifts (1041 Tempo)
15/15 Mini Band Side Plank Leg Raise (1011 Tempo)
Pairing 3 - 4 Rounds
12/10/8/4 Barbell Back Squats (1041 Tempo)
8/8 Hanging Oblique Knee Tucks (1041 Tempo)
Pairing 4 - 4 Rounds
15/15 Mini Band Donkey Kicks (1011 Tempo)
WORKOUT 3 - TOTAL BODY
Warm Up X 3 Rounds
15 Med Ball Wall Balls (1011 Tempo)
Set 1 - 3 Rounds
2 - 25 Yard Broad Jumps (1011 Tempo)
10/10 Single Arm Chest Press + Static Hold on Opposite (1031 Tempo)
10 DB Skull Crushers (1031 Tempo)
Set 2 - 3 Rounds
12/12 KB Forward Walking Lunges (1011 Tempo)
12 Barbell Bent Over Rows (1041 Tempo)
12/12 Incline Bench Side Plank Oblique Dips (1011 Tempo)
Set 3 - 3 Rounds
10/10 Single Arm DB Arnold Press (1031 Tempo)
10 Multi Grip Barbell Hammer Curls (1041 Tempo)
10 GHD Glute Ham Rise (1041 Tempo)
Burnout X 4 Rounds