PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 11 ISOMETRIC LIFTS
WORKOUT 1 - UPPER BODY
Set 1 - 3 Rounds
15 Incline DB Chest Press (1041 Tempo)
15 Seated Band/Cable Rows (1041 Tempo)
12 Stability Ball Body Saws (1311 Tempo)
Station 2 - 3 Rounds
10 TRX Reverse Flyes (1011 Tempo)
6/6 Hanging Oblique Knee Raises (1311 Tempo)
12 DB Upright Rows (1311 Tempo)
Station 3 - 3 Rounds
12 DB Zottman Curls (1011 Tempo)
10 Weight Plate Deficit Push Ups (1311 Tempo)
15 Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo)
Burnout X 1 Round
WORKOUT 2 - LOWER BODY
Pairing 1 - 3 Rounds
6/6 Barbell Back Rack Forward Lunges (1311 Tempo)
6/6 GHD Iron Cross (1411 Tempo)
Pairing 2 - 3 Rounds
10 GHD Glute Ham Raises (1311 Tempo)
10 Weight Plate Pullovers (1411 Tempo)
Pairing 3 - 3 Rounds
12 Plate or DB Bent Over Racked Bar Deadlift (1011 Tempo)
30 Double Crunches (1011 Tempo)
Pairing 4 - 3 Rounds
WORKOUT 3 - TOTAL BODY
Set 1 - 3 Rounds
12 Dual DB Bent Over Row (1311 Tempo)
10 Reverse Crunches (1411 Tempo)
Set 2 - 3 Rounds
25m Sandbag Forward Lunges (1011 Tempo)
15 DB Toe Touches (1011 Tempo)
Set 3 - 3 Rounds
8/8 1 Arm Landmine Viking Press (1011 Tempo)
8 Barbell Overhead Squats (1211 Tempo)
15/15 Mini Band Donkey Kicks (1011 Tempo)
Set 4 - 3 Rounds
10/10 Med Ball Oblique Wall Slams (1011 Tempo)