PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 11 ISOMETRIC LIFTS
WORKOUT 1 - UPPER BODY
Set 1 - 3 Rounds
15 Incline DB Chest Press
15 Seated Band Rows
12 Stability Ball Body Saws
Station 2
TRX Reverse Flyes
Hanging Oblique Knee Raises
3X 12 @ Each
DB Upright Rows
Rear Delt Band Pull Aparts
Weight Plate Push Ups
Weight Plate Overhead Straight Leg Sit Ups
Plank Elevators
Station 3
DB Zottman Curls
DB Skull Crushers
Seated DB Lateral Shoulder Raises
WORKOUT 2 - LOWER BODY
Station 1
Barbell Back Rack Forward Lunges
8 Barbell Landmine Squats + Calf Raise
10 GHD Glute Ham Raises
Bent over bar DL
WORKOUT 3 - TOTAL BODY
"DB Bent over row
leg raises / 12/12
Angled grip inverted rows
1 arm push press
Stability ball med ball wall toss
Landmine row + press rotations
10 double crunches
15 Tricep dips
50 straight leg bicycles
Pairing 1 - 4 Rounds
12 Low to High Chest Flyes
15 Decline Push Ups
Pairing 2 - 3 Rounds
8/8 Single DB Overhead Straight Leg Sit Ups
15 DB Toe Touches
Pairing 4 - 3 Rounds
8/8 GHD Iron Cross
Pairing 5 - 4 Rounds
12 Viking Press